Sore rules of specialization:
Increase the frequency of training for the target muscle(s)
Do not work any other muscles than the target one(s) during a given workout
Reduce the amount of work for the other muscle groups, especially of the muscles that might have some overlapping with the target groups (e.g. if you specialize on your chest, your shoulders will also get a lot of work)
Do NOT add any weekly training sessions, keep your frequency at 4 or 5 days per week. If you train the target muscle(s) 3 times per week, that leaves 1 or 2 sessions for the remaining body parts.
Use different intensity zones or training techniques during the 2-3 specialization workouts (e.g. day 1 might be a strength/functional hypertrophy workout; day 2 an hypertrophy workout and day 3 a strength-endurance workout)
Do not work the target muscles two days in a row (two workouts in a row is fine IF you have a day of rest).
So you start out by planning your specialized days…
Then fit in the other muscle groups…
Tuesday: 1/2 of the other muscles
Saturday: 1/2 of the other muscles
Hey! This one is for Mr.Thibaudeau! Sorry, but this question is irrelavent to the subject. Still hoping I can get a response. Here goes
Mr.Thibaudeau, in your thread “Super Beast in the Making”, you briefly explained a specialization rotation program for dafreak, in terms of quads and triceps. I have heard that you wrote an article based on this “emphasis rotation program”, and I was wondering if you would possibly go further into detail on this subject. How to setup the split, arrange the exercises, which techniques to imploy and just a basic outline of how one would approach this type of training. Will this article be published in the near future? If not, would you start a thread, explaining this subject in further depth. Well thanks for your time, your input would be greatly appreciated![/quote]