Thank you very much coach! Yeah, one of your recent articles managed to convince me to not worry too much about the other muscle groups when doing a short specialization for a particular muscle group or when taking short vacations =)
In case others missed it, it’s this article http://www.T-Nation.com/training/how-to-keep-muscle-during-a-layoff
I think this next question is somewhat related to this thread so I don’t think I should make a new one. From your experience, what is the best way to come off a specialization program for a muscle group or lift (smolov, high pull blitz, bodypart specialization etc)? I’m just a bit skeptical that doing one bodypart/lift once per week is enough to maintain whatever gains you get from doing it say 5 times per week before that, or is this thinking unreasonable? Thanks again in advanced CT.[/quote]
FROM EXPERIENCE… when you focus on bringing up one lift via high frequency training (Smolov is an example) not all of the strength gains can be maintained. Some of the gains are due to neural factors (neurological facilitation). When you do the movement less often those factors will slowly erode and performance will decrease. However the gains due to muscular adaptations will stay with you, these can be maintained more easily.
For example I once brought my snatch-grip high pull from 125kg to 180kg in a bit over 3 weeks (I actually did nothing but explosive pulls for those 3 weeks). When I got back to regular training my high pull dropped to 165-170kg… so a loss versus my peak, but still significantly heavier than my starting point.
If you specialize mostly on hypertrophy, then the gains will stick with you when you switch to regular training.
What type of program to switch to depends on your goals and training experience.