Priority training is a Weider´s training principle, used when a muscle (or muscle group) is not developing at the same rate as the rest of the body. The difference between a good physique and a great physique is proportion, balance and symmetry.
The ideal physique is symmetrical, the upper and lower body are in proportion, and there are no muscles which stand out to the eye as over or under-developed in relation to the others. Unfortunately, the body doesn’t always develop evenly. After a few months of starting a regular training program, most people have already noticed that some muscles grow faster than others.
- Genetics: meaning that even if you’re diligent about training every muscle equally with the same amount of intensity and consistency, you’ll probably see some muscles fall behind others. That’s simply your body following its natural genetic pattern.
- There’s also a natural (unconscious) behavior. Most people give certain muscles special treatment, while other muscles are neglected. The body parts you don’t focus on, your least favorite body parts, or the exercises you find most difficult or unpleasant often get left to last and trained as an afterthought, or blown off completely. If you recognize errors like these and correct them, you can develop outstanding proportion, balance and symmetry.
1. Change the order of your exercises (train your weak body parts first)
2. Change exercises to emphasize specific parts of a muscle.
3. Use a body part split routine with dedicated days for your high priority muscles
4. Increase your training intensity for your prioritized body parts
This simply means putting more physical and mental effort into every set and every rep. The whole idea of priority training is that you don’t push harder for every exercise or body part; you conserve your energy and put the extra effort only into your prioritized body parts.