Week spots

[underdog]

Through this program I've made some major gains. Not as much as I should have, given that I haven't been on the strictest diet 24/7 for various reasons, but it's an amazing program

However, I still have some weak areas, and I'd like the help of some of the veterans on the board on bringing them up to par

My major weak areas are:
Calves
Forearms
Rear delts
Triceps

My somewhat weak area is:
Hamstrings

That being said, I'm right handed. And I've noticed over the last few weeks that my left side overall is a lot weaker than my right, to the point where my stride is different. Any help, advice, or insight would be greatly appreciated. This is my week off, so I'm looking to revamp my diet and workout plan during this week and come back stronger than ever.

[The One]

2 quick things you can try:

1-Do one full and one "mini" workout per week for the poorer muscle groups.
2-Use 1-2 uni-lateral exercises per session for each bodypart to help strengthen imbalances.

[underdog]

Totally just noticed I spelled week instead of weak. Anyways, for the uni-lateral exercises, does that include power week too?

Some unilateral exercises lend themselves well to power week, like single leg press, single leg curl, DB preacher curl, concentration curl, single arm overhead DB ext, single arm rope pushdown, etc.

[The One]

May 11, 2010 17:59:57 GMT -5 underdog said:

Totally just noticed I spelled week instead of weak. Anyways, for the uni-lateral exercises, does that include power week too?

.

Some unilateral exercises lend themselves well to power week, like single leg press, single leg curl, DB preacher curl, concentration curl, single arm overhead DB ext, single arm rope pushdown, etc

[underdog]

How about for chest?

[snowboardray]

You could do flat or incline presses with one arm. Either hold one dumbbell close to your chest at all times (which will help you balance your body) and press the other one. Or go to beast mode and just press one dumbbell with nothing in your other hand.

You could also do crossovers with one arm, altho not sure if you do them for power week.