I just got done with my first comp and really want to add some size esp to my weak points. I want to work on my lat width, chest and calves. I was going to try to work each of these muscles in twice a week for awhile to see if that helped. I lift heavy and use low to moderate reps. Except for calves I work them high reps one day and low heavy reps another day. Any suggestions?

D4 there are a lot of different theories on how to most effectiviely add size for a Natural competitor. Essentially you are looking to create a more balanced physique with better symmetry. Good goals.

To some extent what "formula" works best for you is somewhat individualized but I will offer a few general suggestions that have proven successful for many others;

1 - As you design your workout programs put the muscle groups that you want to focus on early in your training sessions. It is always a little easier to give a little extra effort and focus on a body-part when you are fresher and have a little higher energy level.

2 - Hitting a muscle group twice a week may or may not be advisable. It depends on your training plan and training rotation. Be sure to allow for at least three days before hitting the same muscle group again. A lot of folks have good success hitting each core muscle group just once a week and that plan can be somewhat less complicated to design.

3 - Include adequate warm-up and active stretching into your training plan. Both will help you add size and help prevent injury.

4 - Proper nutritional support remains very important year round. Training breaks down the muscle and provides signals for growth. Adequate rest and adequate nutrition are the building blocks that allow for actual muscle growth to occur.

5 - Consistency is a key to making steady gains over the long term. Staying dedicated to a solid training program and adding in good nutritional support and adequate rest will almost always produce goal attainment. Patience is also important. Success in this sport comes slowly and over the long term. Progress can be made each year, but for most natural competitors setting goals to achieve significant gains for 2,3 or 5 years out are more realistic. Of course it is the smaller annual improvements that add up to become the longer term goal attainment that you seek.

A lot of people will say that this next 6 to 10 week window is a great time for you to stoke the metabolic growth fire coming off of a pre-contest regimine. Just be careful to ease back into the heavier movements. When you lean out for a show all of your ligaments and tendons also lose some of thier normal body fat protection and so you remain somewhat suseptable to injury if you rush back into heavy lifts.

I was considering training the weak groups two days a week for about a month then back to one day and so on. I guess I will just have to experiment

There is more than one right way to make progress so experimenting with different approaches can be a good learning experience. I think that factors such as exercise selection, # of reps,# of sets, tempo(speed of reps, focus on negative portion, etc) and load (weight amount and weight progression) are probably more important than exercise frequency but they are all factors.

Training is about 1/3 of the equation, nutrition is another 1/3 and adequate rest/recovery is the final 1/3. You can argue about the percentages but those are the three key elements of making progress.

Any suggestions on what kinda rep scheme to use? Im currently using a lower rep scheme and going as heavy as I can but tryin to keep good form. I never do more than 12 reps in a set and most sets are in the 6-10 rep range

I've always seen great results on myself, and my clients, by focusing on the body part that needs improvement, by reducing training with your other body parts by 25-50% and training the lagging body part 2x per week, but with not too much volume but added intensity. Anywhere from 4-6 weeks with this protocol should bring results. Emphasizing VA's suggestion of paying attention to nutrition and added calories in the form of protein, would be a good idea.