From Nick Nilsson
Author and Publisher of BetterU News
http://www.fitness-ebooks.com

Got a great little training program for you here today - I call
it "stink training" (you'll see why). It's a short, impactful
program that you can work in between other programs when you need
to bring up weak lifts or just need a mental break from "normal"
training.

It's a pretty common thing that you tend to use the exercises
you're good at a lot more than the exercises you stink at...and I
think the reason why is pretty easy to figure out!

But here's the thing...when you always avoid doing the exercises
you stink at, you'll never improve on the weaknesses that this
type of avoidance training creates.

Heck, I'm guilty of the same thing...I'm terrible with incline
barbell presses so I rarely use them.

What I've done to combat this is do a program where for 4 weeks,
I limit myself only to the exercises that I'm terrible on...not
ones that are painful on the joints or anything like that...just
the ones that I have poor leverage, I can't use much weight on, I
don't really enjoy but I know I should do...that kind of thing.

And lo and behold, after this 4 weeks of training, I've improved
my weak points and have seen improvements in my "regular"
exercises.

So for the next 4 weeks, you're going to select ONLY from a list
of exercises that you're not strong with and that have been weak
points for you. Your list might be different than my list but I'm
going to give you a rundown of what I use.

Now this is a pretty simple program...divided into push-pull
days. We're not doing any crazy techniques or schedules, because
honestly, your body is going to be challenged enough just because
you're doing exercises that it hasn't adapted to because you
rarely do them!

A key with this is to check your ego at the door. The first step
is admitting you stink at these exercises and that you know
you're going to have to cut back on the weight and build yourself
back up.

The results will be a much stronger overall physique and the joy
of going back to the fun stuff after 4 weeks. Heck, you may even
start to LIKE some of these exercises once you start not stinking
at them so bad!

Some Exercises to Choose From:

Thighs - front squats
Back - wide-grip pull-ups or wide-grip barbell rows
Chest - incline barbell or dumbell bench press
Shoulders - standing barbell presses or dumbell presses
Hamstrings - snatch grip stiff-legged deadlifts (same exercise
but with a WIDE grip)
Biceps - incline dumbell curls or reverse grip barbell curls
Triceps - overhead dumbell or barbell extensions
Calves - pick your poison! choose your worst one

As I mentioned above, the exercises themselves will vary
according to what you, personally, stink at.

So take those exercises you rarely or never do (but you know
oyou should) and do ONLY them religiously for a month.

Here's a simple sample program - the number to the side is the
number of sets to do. Take 90 seconds rest between sets.

----------------

DAY 1

Chest - 4
Shoulders - 3
Triceps - 3
Thighs - 4

DAY 2

Back - 4
Hamstrings - 3
Biceps - 3
Calves - 3

DAY 3

Rest

DAY 4

Chest - 4
Shoulders - 3
Triceps - 3
Thighs - 4

DAY 5

Back - 4
Hamstrings - 3
Biceps - 3
Calves - 3

DAY 6/7

Rest

-------------

You can plug this type of "stink training" into pretty much any
program, though, so don't worry if this style isn't for you.

The core concept of forcing yourself to train your weakest links
is really what I'm after here.

And I have to say, after doing this type of training a few
times, I actually look forward to it. I go in knowing I'm going
to stink at the exercises but I also go in knowing that because I
hardly ever do those exercise, I'm going to gain strength in them
pretty quickly. It's almost like being a beginner again...almost
:)

The key thing to realize (and to get over) is that you're going
to look weak when you start training exclusively with the
exercises you stink at. It builds character... :)

Nick

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