Everyone has their weak and strong points for their personal physique! It’s just part of your birth genetics. For me, my chest grows super easy and my weak points are my shoulders. Everyone is different and you must adjust your training to YOUR specific body.
So what do I do with a chest that grows 2x as fast and shoulders that just don’t want to budge? Pretty simple, I hit chest maybe every other week and I will smash shoulders 2-3xs a week. You have to put more love into your weak points.
Rest and recovery is when you grow, so proper recovery is very important. You need a minimum of 48 hours to let your muscles recover as long as you have proper nutrition and sleep. That being said, you can hit your weak points Monday Wednesday and Friday. You might still be a little sore still but hey, get in there and do work!
Systems for Improvement
A good system to target the muscle that lags is by changing the rep range for each session. This way you hit all the muscle fibers (slow twitch and fast twitch muscles). If you are going to hit the same muscle 2x a week start with the first session being heavy, in the 6-8 rep range. Then your next session can be a medium weight of hypertrophy 12-15 rep range. If you decide to throw in the 3rd day go super high reps of 20-30 in each set. Really burning out the muscle and move at a quick speed.
After a month of doing this, you should see growth, strength, and conditioning all improved. Your body is a canvas so keep throwing more paint where it is needed. A well-rounded proportionate physique is what a true athlete strives for.