They’re great, I’d do them.
John McCallum was preaching them a LONG time ago in his Keys series.
Makes sense and great to see John Roman chat it up about them.
He’s the MAN!
No offence, but it sounds to me like you need to be a bit more confident about the basics first.
What are your stats (e.g. main lifts/bodyweight and fat/height)?
I don’t mean to undermine your gains or anything, but, I know that even myself, I need to concentrate on the basics before proper specialisation (very lean 200lbs@6ft)…I’m guessing that at 19 years old, you probably still have quite far to go? Don’t mean to be ageist/prejudiced there, I’m just going by what most 19 year olds are like.
That doesn’t mean neglecting muscle groups (like upper chest as I mentioned), it just means concentrating on progression on all lifts (while you’re still young/new to lifting). If you are stalling on your lifts this early (assuming you haven’t been lifting long) then you need to make sure you are eating enough and not over-training.
To illustrate why this is better for advanced trainees:
Say for example a new, and an advanced trainee has a recovery ability of 20 (20 points). When the new trainee does a workout with 5 exercises, it only takes 10 points (2 points per exercise). So the new trainee can easily do another workout shortly after without over-training. The advanced trainee does a workout with 5 exercises, it takes up all 20 points (4 points per exercise). The advanced trainee doesn’t have much to work with. The new trainee makes less effect on the CNS (points) compared to the advanced trainee. Therefore, the advanced trainee would benefit from maybe giving some exercises less points, and boosting the points to another particular muscle group (to stay within the 20 points). Hope that wasn’t too complicated?! LOL.
The CNS is the boss, the muscles “listen to the boss”. If the CNS is burned out, the muscles won’t grow even though they themselves are fully recovered. Therefore, to stimulate a particular muscle more, more exercises/volume for that muscle is needed - within the capabilities of the CNS. People are more likely to overtrain the CNS rather than the muscle itself…unless they’re on a really stupid split. CNS fatigue builds up over the weeks too, something to take into consideration (e.g. autoregulation that CT goes on about). So 4 weeks into a phase could be fine with 12 sets/workout, but 6 weeks in, 12 may be too much - you may only need 6 sets (to allow the CNS to recharge).
I’d like to hear what the big boys have to say about this one too. Once you have a large amount of size already, it can be nice to specialise a little and actually see some changes.
I have tried the smolov base meso and smolov jr for bench, both of which were great strength programs. I assume you are talking moreso about size gains though.
The only time I would try this sort of thing is if I were “deloading” for a week or two. I would leave out/cut down on squats/deads and try specialising on a small muscle group such as triceps or delts for this time period.
Re: bodybuilding I have tried some of the HSS-100 series in the past, and didn’t like them much, FWIW. Any longer spec programs tend to mess with my longer term gains - that is they kind of break my overall gaining momentum. Doesn’t mean to say all specialisation sucks though.
its_just_me,
I understand what your saying. After reading a lot of the posts I’m sort of wishing I just started up on my split again since I haven’t lifted for a month or so, but I’ve already half done with week 1 of the spec program so I should just finish it.
[quote]Kal-El wrote:
[quote]Sentoguy wrote:
[quote]Kal-El wrote:
I too did the arm spec. I feel like I gained an inch in four weeks. I followed JR’s protocol and finally got what Thib has been telling us for ages. If you do a spec program for 1-2 muscles, make sure to reduce the volume for the rest of the body. Read the article by John Roman or go to his website romanfitnesssytems.com Great read. It compliments what Thib’s articles say. Good luck[/quote]
Not trying to be a dick, but, what do you mean when you say “I feel like I gained an inch in four weeks”?
Do you mean that your arm circumference (measured by a tape measure) actually increased by 1 inch in 4 weeks? If so, that’s great progress in such a time frame and worthy of mention.
But, if by that you mean that your arms just “feel” bigger, but aren’t actually much, if any, bigger when actually measured, that’s a lot more subjective.[/quote]
The tape says I gained a little over 1/2 inch. I feel as if it were more. My arms feel fuller. While I did the spec program I continued to eat the same as before. So some of the new growth may be a little water and fat. In my opinion though, my arms look and feel fuller. It may be the added frequency. I usually only hit arms once a week. I now do them at least twice. So far I have continued to grow. My forearms are also getting bigger.[/quote]
Cool, thanks for clarifying. Over 1/2 inch in 4 weeks is pretty good progress (assuming you’re not a rank beginner). Sounds like it worked pretty well for you. Did you also gain scale weight while on the program? If so, how much?
[quote]Kal-El wrote:
[quote]Sentoguy wrote:
[quote]Kal-El wrote:
I too did the arm spec. I feel like I gained an inch in four weeks. I followed JR’s protocol and finally got what Thib has been telling us for ages. If you do a spec program for 1-2 muscles, make sure to reduce the volume for the rest of the body. Read the article by John Roman or go to his website romanfitnesssytems.com Great read. It compliments what Thib’s articles say. Good luck[/quote]
Not trying to be a dick, but, what do you mean when you say “I feel like I gained an inch in four weeks”?
Do you mean that your arm circumference (measured by a tape measure) actually increased by 1 inch in 4 weeks? If so, that’s great progress in such a time frame and worthy of mention.
But, if by that you mean that your arms just “feel” bigger, but aren’t actually much, if any, bigger when actually measured, that’s a lot more subjective.[/quote]
The tape says I gained a little over 1/2 inch. I feel as if it were more. My arms feel fuller. While I did the spec program I continued to eat the same as before. So some of the new growth may be a little water and fat. In my opinion though, my arms look and feel fuller. It may be the added frequency. I usually only hit arms once a week. I now do them at least twice. So far I have continued to grow. My forearms are also getting bigger.[/quote]
Cool, thanks for clarifying. Over 1/2 inch in 4 weeks is pretty good progress (assuming you’re not a rank beginner). Sounds like it worked pretty well for you. Did you also gain scale weight while on the program? If so, how much?
[quote]lcsilva wrote:
I just finished yesterday Thib’s Shoulder Overhaul program, which obviously specializes in shoulders, and had great results with it.
Now I need to find a good chest specialization program, or at least some guidelines, because it is my most lagging part[/quote]
Hey bud. I would do something other than a chest spec. program because your shoulders just took a beating (presumably), give them a break. I’d do a spec. program on legs or back if I were you.
Yeah, I guess you are right, I did think of doing back before chest, and 4 weeks focusing on back won’t make my chest disappear eheh.
[quote]Sentoguy wrote:
[quote]Kal-El wrote:
[quote]Sentoguy wrote:
[quote]Kal-El wrote:
I too did the arm spec. I feel like I gained an inch in four weeks. I followed JR’s protocol and finally got what Thib has been telling us for ages. If you do a spec program for 1-2 muscles, make sure to reduce the volume for the rest of the body. Read the article by John Roman or go to his website romanfitnesssytems.com Great read. It compliments what Thib’s articles say. Good luck[/quote]
Not trying to be a dick, but, what do you mean when you say “I feel like I gained an inch in four weeks”?
Do you mean that your arm circumference (measured by a tape measure) actually increased by 1 inch in 4 weeks? If so, that’s great progress in such a time frame and worthy of mention.
But, if by that you mean that your arms just “feel” bigger, but aren’t actually much, if any, bigger when actually measured, that’s a lot more subjective.[/quote]
The tape says I gained a little over 1/2 inch. I feel as if it were more. My arms feel fuller. While I did the spec program I continued to eat the same as before. So some of the new growth may be a little water and fat. In my opinion though, my arms look and feel fuller. It may be the added frequency. I usually only hit arms once a week. I now do them at least twice. So far I have continued to grow. My forearms are also getting bigger.[/quote]
Cool, thanks for clarifying. Over 1/2 inch in 4 weeks is pretty good progress (assuming you’re not a rank beginner). Sounds like it worked pretty well for you. Did you also gain scale weight while on the program? If so, how much?[/quote]
Not a beginner, been training a little over four years. I put on a little over 6 pounds during this time. Mind you, it was Thanksgiving time so some of the weight was that completely over stuffed eating we all do during this time.
Christmas is coming, so maybe I will try another body part.
[quote]lcsilva wrote:
Yeah, I guess you are right, I did think of doing back before chest, and 4 weeks focusing on back won’t make my chest disappear eheh. [/quote]
Wisdom.
Definitely do back first–taking some time off from pressing movements will make your chest spec program that much more effective.
Like you said, you’re chest won’t disappear in the meantime.
I suppose my opinions are quite clear, but for anyone who is uncertain whether specialization programs are the way to go, I suggest trying it. It is, after all, only 4 weeks.
Only one question left: can I eat as much as I would on my split?
[quote]howie424 wrote:
Only one question left: can I eat as much as I would on my split?[/quote]
If you were on an over-all mass gaining plan, complete with large caloric surplus (1000 calories or more above maintenance) then I would reduce food intake if you are specializing arms.
It will, of course, depend on your propensity to gain fat, your other activity level, and the qualities of the calories you’re taking int.
But the simple answer is, you don’t ‘need’ as many calories to grow, so you can take in less and get optimal results.
Given that you phrased the question “can I eat” instead of “do I have to eat” I’m assuming you’re not a skinny guy who can’t eat enough. That said, eat as much as you can get away with without getting fat–chances are, that’s going to be a bit less than on your split.
[quote]John Romaniello wrote:
[quote]howie424 wrote:
Only one question left: can I eat as much as I would on my split?[/quote]
If you were on an over-all mass gaining plan, complete with large caloric surplus (1000 calories or more above maintenance) then I would reduce food intake if you are specializing arms.
It will, of course, depend on your propensity to gain fat, your other activity level, and the qualities of the calories you’re taking int.
But the simple answer is, you don’t ‘need’ as many calories to grow, so you can take in less and get optimal results.
Given that you phrased the question “can I eat” instead of “do I have to eat” I’m assuming you’re not a skinny guy who can’t eat enough. That said, eat as much as you can get away with without getting fat–chances are, that’s going to be a bit less than on your split.
[/quote]
John do you tend to stay lean easily? I know in your other posts you’ve mentioned how you used to be chubby but you’ve mentioned you need upwards of 5000 calories to gain weight, and a 1000 calorie surplus seems much larger than normal. Usually I see anywhere from 200-500 max, gaining 1lb./week max
I’m still not entirely sure how much to eat. I’ve never really counted caloroies, when I’m on my split I just shoot for 350-400g of protein (I was weighing 200+ at the time) and I eat carbs breakfast/lunch/pre/post and none after 6. I currently only weigh around 190 lean.
[quote]pumped340 wrote:
[quote]John Romaniello wrote:
[quote]howie424 wrote:
Only one question left: can I eat as much as I would on my split?[/quote]
If you were on an over-all mass gaining plan, complete with large caloric surplus (1000 calories or more above maintenance) then I would reduce food intake if you are specializing arms.
It will, of course, depend on your propensity to gain fat, your other activity level, and the qualities of the calories you’re taking int.
But the simple answer is, you don’t ‘need’ as many calories to grow, so you can take in less and get optimal results.
Given that you phrased the question “can I eat” instead of “do I have to eat” I’m assuming you’re not a skinny guy who can’t eat enough. That said, eat as much as you can get away with without getting fat–chances are, that’s going to be a bit less than on your split.
[/quote]
John do you tend to stay lean easily? I know in your other posts you’ve mentioned how you used to be chubby but you’ve mentioned you need upwards of 5000 calories to gain weight, and a 1000 calorie surplus seems much larger than normal. Usually I see anywhere from 200-500 max, gaining 1lb./week max
[/quote]
“Easy” I think is a relative term. I have to maintain a very strict diet, which is no longer challenging, because I’ve been doing it so long. But when I do relax it a bit I do put fat on quickly.
Regarding calorie intake, those posts were from a while back. In addition to my weight training I was also getting ready for some other athletic stuff–I was doing some sprint triathlons and also training BJJ a few times per week, so I needed a lot of extra calories.
Currently, I eat about 3500 per day, and if I want to gain mass I DO bump it up about 600 or so (if I’m focusing on full body growth.) I have an exceptionally high activity level, and when I am gaining mass, outside of doing 2-3 workouts per day. Again, I’m in a gym literally all day, so I can get in 3 thirty minute workouts over my day without a problem.
Regarding recommendations for caloric surplus: the populations I work with are usually high school athletes, so they are essentially walking metabolic anomalies; incredibly active kids who are skinny to begin with. Normally we look to overshoot a bit in terms of caloric intake, that way if they fall short one or two days a week it isn’t an issue.
For ‘regular’ people I still like to err on the side of caution. I’d rather have someone eat a bit too much and then have to dial it back a little bit, rather than eat too little and not realize it for the first two weeks of a mass phase. Too much time wasted.
[quote]howie424 wrote:
I’m still not entirely sure how much to eat. I’ve never really counted caloroies, when I’m on my split I just shoot for 350-400g of protein (I was weighing 200+ at the time) and I eat carbs breakfast/lunch/pre/post and none after 6. I currently only weigh around 190 lean.[/quote]
If you’re making good progress without counting calories, don’t start. Instead, just keep eating the way you’re eating and adjust accordingly. If you notice you’re putting on fat, cut down a bit. If you’re gaining mass and staying lean, don’t make changes unless you really think it’ll maximize gains.
I did start a arm spec program this week, but I think I may need to fall out and do my split for a couple weeks before starting a spec. Like I previously stated, I haven’t lifted for some time now, and my overall size and lifts have come down some. Any advice?
[quote]howie424 wrote:
I did start a arm spec program this week, but I think I may need to fall out and do my split for a couple weeks before starting a spec. Like I previously stated, I haven’t lifted for some time now, and my overall size and lifts have come down some. Any advice?[/quote]
Finish out two full weeks of arm spec. After that, go back to your split, focusing on lower reps and improving strength for about 6 weeks. After that, re-evaluate and see what you want to focus on.
Okay that sounds much better. Then once I improve on my lost strength/size, I can give that spec template that I showed you a try.
Exactly right. And in truth, you’re spec program will be more productive when you’ve got a bit more strength behind you.
I’m excited to see how you do.