Prioritizing muscle groups (or not) depends on your needs—whether it’s bringing up a weak point (like lagging arms), pushing a strength (like a big chest), or realizing that you need size all over.
Consider Your Training Background And Training Experience
Beginners (Low Experience, Young Training Age):
- If you’re new to lifting—say, less than a year in— everything grows fast at this stage.
- Train everything. You don’t need heavy emphasis on one body part yet; instead. Hit chest all the groups two or three times a week.
Intermediates (Moderate Experience, 1-3 Years Training Age)
- After a few years, you may begin to notice some muscle groups stand out over others.
- This is when you can consider focusing on specific muscle groups over others.
Advanced (High Experience, 4+ Years Training Age)
- You’re a seasoned lifter and your body’s adapted
- Some muscles might still lag, while others are near their peak.
- Emphasize the laggers with more frequency and effort because they need the push.
- Stronger muscle groups can take a back seat; they require less effort to maintain their size that it took to build them.
It is important to note, these years are general guides but not denoting whether you are intermediate to advanced. You can also continue to train and prioritize the full body even if advanced.
If you are unsure of how the app treats the different emphases, check out the article here
For a break down and more information you can check out the video below: