Logan Steele
Priority training is a technique used to build up an entire weak muscle group. There are two types of priority training: muscle group priority and muscle section priority. Muscle group priority involves targeting a weak muscle group, such as the chest, with maximum energy and intensity. Muscle section priority focuses on bringing out a weak section in a particular muscle group. Some people may also adapt their training to target different types of muscle growth, such as muscle size or muscle strength. This can be achieved by isolating a muscle during an exercise, such as ensuring the pecs are taking the load during bench presses. It's important to allow for adequate recuperation time, with research suggesting that it takes 48 hours for muscles to fully recover after resistance training.
| Characteristics | Values |
|---|---|
| Muscle Group Priority | Designed to help build up an entire weak muscle group |
| Muscle Section Priority | Useful for bringing out a weak section in a particular muscle group |
| Muscle Hypertrophy | Myofibrillar and sarcoplasmic |
| Muscle Isolation | The more you isolate a muscle, the more it will be stimulated, and therefore the more ability it has to grow |
| Muscle Recovery | It could take 48 hours for your muscles to fully recover after resistance training |
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What You'll Learn
- Muscle Group Priority: This type of training helps build up an entire weak muscle group
- Muscle Section Priority: This training brings out a weak section in a particular muscle group
- Muscle Hypertrophy: There are two types of muscle hypertrophy: myofibrillar and sarcoplasmic
- Muscle Isolation: The more you isolate a muscle, the more it will be stimulated and the more it will grow
- Muscle Recovery: It can take 48 hours for muscles to fully recover after resistance training
Muscle Group Priority: This type of training helps build up an entire weak muscle group
Muscle group priority training is a type of training that helps build up an entire weak muscle group. It is the second type of priority training, the first being muscle section priority, which focuses on bringing out a weak section in a particular muscle group. For example, if your upper chest is weak, you would start each chest workout with an incline bench press or D/B press. If your shoulders are weaker than the rest of your body, you would start with a compound movement like a military press, and then go directly to rear deltoids.
Muscle group priority training is designed to help bring weak or lagging muscle groups up to speed with the rest of your body. This is done by hitting the lagging muscle groups with more intensity, volume, and frequency. For example, if you are bench-pressing, make sure your pecs are taking the load and doing the work, not your shoulders. The more you isolate a muscle, the more it will be stimulated and the more it will be able to grow.
It is important to abide by the rules of recuperation for this growth phase to begin. Research suggests it could take 48 hours for your muscles to fully recover after resistance training, so this should be considered when planning how many strength-training sessions to do per week. If you resistance train twice weekly, consider doing a full-body workout that prioritises MJE to target every muscle group.
Some people may adapt their training to target different types of muscle growth. For example, some people will train to prioritise either muscle size or muscle strength.
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Muscle Section Priority: This training brings out a weak section in a particular muscle group
Priority training is when you train a weak muscle group first in a workout or first thing in the week, when you are fully energised, fully recovered and your mind is at its freshest. This will ensure that the weak point(s) in your physique gets the utmost attention and receives maximum stimulation, setting the conditions for optimal growth.
There are two types of priority training: muscle group priority and muscle section priority. Muscle group priority is designed to help build up an entire weak muscle group, such as the chest or rear delts. Muscle section priority is useful for bringing out a weak section in a particular muscle group, such as the upper chest.
For example, when performing bench presses, make sure your pecs are taking the load and doing the work, not the shoulders. The more you isolate a muscle, the more it will be stimulated, and therefore the more ability it has to grow. If you feel that your shoulders are weaker than the rest of your physical development, you would start with a compound movement like a military press and then go directly to rear deltoids. The more strength you have in your rear deltoids, the greater the weight you will be able to lift doing a movement like a military press.
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Muscle Hypertrophy: There are two types of muscle hypertrophy: myofibrillar and sarcoplasmic
There are two types of muscle hypertrophy: myofibrillar and sarcoplasmic. Some people adapt their training to target different types of muscle growth. For example, some people will train to prioritise either muscle size or muscle strength.
Myofibrillar hypertrophy refers to an increase in the size and number of myofibrils within the muscle fibres. Myofibrils are responsible for generating force during muscle contractions, so an increase in their size and number leads to greater strength and power. This type of hypertrophy is often associated with heavy resistance training and low repetitions.
Sarcoplasmic hypertrophy involves an increase in the volume of sarcoplasm within the muscle fibres. Sarcoplasm is the fluid that surrounds the myofibrils and contains various substances such as glycogen, ATP, and enzymes. During sarcoplasmic hypertrophy, the volume of sarcoplasmic fluid in the muscle cell increases with no accompanying increase in muscular strength.
Some people use priority training to help build up an entire weak muscle group. For example, someone might work on their chest first thing in the week, when they're fresh and fully recovered, to allow them to hit it with maximum energy and intensity. This can lead to noticeable improvements in their overall look, as well as chest and rear delt proportions. Another example of priority training is making sure your pecs are taking the load and doing the work during bench presses, not your shoulders. The more you isolate a muscle, the more it will be stimulated, and therefore the more ability it has to grow.
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Muscle Isolation: The more you isolate a muscle, the more it will be stimulated and the more it will grow
It is possible to prioritize certain muscle groups in your training programme. This can be done by focusing on a weak muscle group, such as the chest, or a weak section in a particular muscle group.
Isolation exercises are a great way to stimulate a specific muscle or muscle group. The more you isolate a muscle, the more it will be stimulated and the more it will grow. This is because isolation exercises put more focus on individual muscles, which can lead to more muscle growth. They can also be used in combination with compound exercises, which work multiple muscle groups at the same time. This can be beneficial for athletes, as it heightens awareness of muscle activation, improving coordination and enhancing efficiency during workouts.
However, it is important to note that isolation exercises are not necessarily superior to compound exercises for building muscle mass. While they allow you to give more focus to specific muscles, compound exercises can also stimulate muscle growth, as you are able to lift more weight and increase overall volume.
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Muscle Recovery: It can take 48 hours for muscles to fully recover after resistance training
It can take 48 hours for muscles to fully recover after resistance training. During this time, the muscles are repairing themselves and reducing inflammation.
There are several ways to speed up muscle recovery. One way is to reduce stress, as higher levels of stress have been linked to lower recovery rates. Techniques such as mindfulness, meditation, yoga, and spending time with loved ones can help to reduce stress levels.
Another way to aid muscle recovery is to implement active recovery (AR) techniques. AR is a low-intensity activity, such as cycling, that can be done in the days following a high-volume resistance training session. This helps to improve recovery by reducing muscle edema and enhancing muscle fibre generation.
It's also important to consider the type of resistance training being performed. Training to muscular failure has been found to elongate recovery time and elicit greater fatigue compared to not training to failure. Therefore, it may be beneficial to adjust the training volume and exercise selection to reduce recovery time.
Additionally, priority training can be used to target weak muscle groups and bring out weak sections within a particular muscle group. This involves isolating a specific muscle group and stimulating its growth through techniques such as bench presses. By focusing on these weak areas, individuals can improve their overall physique and muscle proportions.
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Frequently asked questions
Muscle group priority is a type of priority training designed to help build up an entire weak muscle group. For example, if you work on your chest first thing in the week, when you're fresh and fully recovered, you can hit it with maximum energy and intensity.
Muscle section priority is a type of priority training that is useful for bringing out a weak section in a particular muscle group.
Muscle group priority training involves working on a weak muscle group first, when you're fresh and fully recovered, so that you can hit it with maximum energy and intensity.
Muscle group priority training can help to improve your overall look, as well as the proportions of specific muscle groups.
