How to Improve Weak Points During Your Off Season Training

1 week, 5 days ago Off-Season Growth
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MidwestMass Guest
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Apr 04, 2026 09:32

My back is seriously lagging behind my chest and shoulders right now. I am looking into how to improve weak points during your off season training while I have the extra calories to support the growth. I have decided to implement a specialized back day twice a week to prioritize the width and thickness I am missing.

I am focusing heavily on heavy rows and pullups with a focus on the stretch. I have also added some accessory work like face pulls for my rear delts. I am trying to stay away from the ego lifting and really feel the lats working which is something I struggled with in the past.

How do you guys structure your weak point training? Do you reduce volume on your strong points to compensate or do you just add more work overall? I am a bit worried about overtraining but I know I need to fix this imbalance if I want to be competitive in the future.

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