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Everybody
has them but nobody wants them. What are they?
Stubborn, hard-to-develop bodyparts. For me, it's
shoulders, calves and biceps. For you, it may
be chest and triceps or perhaps hamstrings and
quadriceps. No matter what the part, the solution
to it remains the same: specialization!
Specialization
is a technique that provides highly-targeted training
overload to one or more bodyparts. This can be
in the form of additional training volume and/or
training frequency, i.e. do more sets for it and/or
train it more often. Just like medical doctors
specialize in certain areas of medicine, you will
learn how to specialize on a particular bodypart
and excel with it.
I'm
going to show you a particular specialization
program that I've found to be EXTREMELY useful
for developing stubborn bodyparts. It's not hard
to do and it doesn't take long to do but it has
the potential to shatter plateaus in hard-to-develop
bodyparts like a brick through a plate glass window.
How To Do Daily Specialization:
The
name of the program is Daily Specialization and,
as the name implies, it's done on a daily basis.
In a nutshell, you will do just 1 set of 1 exercise
for 1 bodypart twice a day, every day. It's very
simple but very powerful and it can be done with
any bodypart you like!
I will
use dips as an example here but you can use any
exercise you like. Choose an exercise you can
do at home for your selected bodypart to make
it easier and more convenient to do (chances are,
you're not going to be going to the gym twice
a day to do 1 set of 1 exercise!).
If
you have weights at home, it will broaden your
selection but I find that bodyweight exercises
(that use your bodyweight for resistance, e.g.
dips, chin-ups, push-ups, etc.) are most effective.
Using
dips as the example, on Day 1, very soon after
you wake up, do as many dips as you can. Go to
failure, doing as many reps as you can then stop.
That's your morning workout. You're done.
Do
everything else in your day as you normally would,
even your regular workouts for that bodypart if
they're on your schedule. This program exists
completely outside your regular workout schedule.
At
night before you go to bed, do another set of
dips to failure. That's it. When you wake up the
next day, do another set of dips to failure, just
like on Day 1. Keep this up for as long as you
like - anywhere from a few weeks to a few months,
depending on the results you want and whether
you want to switch to another bodypart or not.
This
is the entire program!
As
a quick note, you can add a third set in the middle
of the day on non-training days in order to speed
results. It will give your body a little extra
stimulus for that bodypart. Also, do only one
bodypart at a time with this program. If you add
in more parts, you will dilute the training stress
and diminish the effects of the program.
The
key to success with this program is consistency.
You MUST do it consistently every day, twice a
day, without fail to provide that constant training
stimulus to the body. Even if you don't feel like
it, do it. Even if you're tired and you don't
get nearly as many reps as usual, do it. Even
if your muscles are sore, do it. The only exception
to this rule is if you're sick or injured. Do
this, and you WILL get results.
Why Daily Specialization Works:
Physiologically
speaking, the body becomes its function. If you
run long distances, your body will have a tendency
to become smaller and lighter to be better able
to cope with the stress. If you lift weights,
your body will have a tendency to become more
muscular in order to deal with the resistance.
We
target this highly-efficient adaptation process
by training stubborn bodyparts with very high
frequency. Your body quickly learns it needs to
build up that bodypart in response to this constant
workload. Your body will very quickly start allocating
recovery resources towards rebuilding that part
bigger and stronger.
You
keep working it and your body will keep building
it. This program harnesses the adaptive power
of your body and channels it into a specific bodypart
for maximum results. The results are consistent
and phenomenal!
Let
me give you my experience with Daily Specialization.
I used this program for my shoulders, doing handstand
push-ups. At a bodyweight of 200 pounds, when
I started I couldn't do a single full rep, only
a few partial reps.
After
12 weeks of consistently doing handstand push-ups
morning and night, I was able to perform 40 full
reps at the very same bodyweight. If you think
about this for a moment, it's actually quite shocking!
Could you imagine barely being able to bench press
your bodyweight one day then, 3 months later,
being able to press it 40 times!
The
results came little by little but on a consistent
and daily basis. Over the 3 months (which were
going to go by anyway, regardless of whether I
did this program or not) this resulted in HUGE
gains in muscle development and also carried over
to strength in exercises such as shoulder press
and bench press.
You
can easily achieve powerful results like this
with the Daily Specialization Program.
One
of the greatest benefits I found with this program
wasn't even the improvement in strength and muscle
development. Working the stubborn bodypart twice
a day to failure actually made my stubborn shoulders
not stubborn anymore!
The
constant workload, in addition to building strength
and muscle mass, also greatly increased the circulation/capillarization
in the muscles. Poor blood circulation is one
of the biggest causes of lagging muscle development.
This greatly-improved circulation meant more nutrients
could get into the muscles more easily, which
means easier muscle growth in the long-term.
Not
a bad result for a few minutes of effort every
day!
I want
you to pick a lagging bodypart, pick an exercise
for it and try this program for yourself. I guarantee
you will see consistent results. Your body will
simply have no choice!
Interested
in learning more about other Specialization Programs
and how you can use them to shatter training plateaus?
Click this link now to find out about other
highly-targeted Specialization Programs
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