T Nation

Specialization Approach


#1

I've read a few of your threads recently, and the Live Spill. It you talk about doing the spec body part for the first three workouts then hit the other body parts for the last 2-3 workouts because it has a better training effect. My question is would you recommend doing this with the I, Bodybuilder program? Putting the three spec days first then then the full body days as the last two workouts? I've been through the program twice now and in Sept I'm gonna go through it again.


#2

Coach would this be too much, given the volume wasn't too high and some eccentric-less movements were included.

Day 1 - Pull
Day 2 - Pull
Day 3 - Pull
Day 4 - Pull
Day 5 - Active Recovery/Neural Charge
Day 6 - Push, Legs
Day 7 - Active Recovery/Neural Charge
Repeat

Each Pull Day consists of (1) Compound exercise ramped to a 3RM followed by an isolation circuit with (2) eccentric exercises and (2) eccentric-less exercises done to failure.

Each neural Charge day consists of a circuit of (3) eccentric-less or dynamic exercises repeated 3 times.

The Push, Legs day is just (1) compound movement for each pushing and lower body muscle in a 5x5 fashion.

This can obviously be manipulated for either Legs or Push as your focus by simply replacing the days/exercises.

Am I close or am I missing the point? I would have posted this in the livespill by I don't seem to have the entitlements.


#3

These are excerpts from the Live Spill:

Monday: Pulling workout 1
Tuesday: Pulling workout 2
Wednesday: Pulling workout 3
Thursday: Neural charge workout* or moderate physical activity
Friday: Pushing
Saturday: Lower body
Sunday: Moderate physical activity

Monday - Heavy work on big basic movements and heavy partials
Tuesday - Eccentric-less and isolation circuit
Wednesday - (toughest workout) Heavy basic lifts + circuits

Day 1 would focus solely on heavy lifting while Day 3 would include some heavy lifting (2 basic movements) but more isolation work and even some density techniques like rest-pause, circuits, etc.


#4

Thanks Blade.

Do you think with the outline that I made it would be too much to recover from? Even if you laid it out as follows:

Monday - Heavy work on big basic movements and heavy partials
Tuesday - Eccentric-less and isolation circuit
Wednesday - Eccentric-less and isolation circuit
Thursday - (toughest workout) Heavy basic lifts + circuits
Friday: Neural charge workout* or moderate physical activity
Saturday: Lower body & Pushing workout
Sunday: Moderate physical activity


#5

How are the spec days to be split into AM and PM sessions that you mentioned below? Would the monday and wednesday sessions be split into am AM and PM sessions? With the AM consisting of some supersetted blast straps and bands to add volume, then circuits in the PM session. It seems to be all over the map in the livespill. How should the whole spec phase be set up ideally?

Monday - Heavy work on big basic movements and heavy partials
Tuesday - Eccentric-less and isolation circuit
Wednesday - (toughest workout) Heavy basic lifts + circuits

Day 1 would focus solely on heavy lifting while Day 3 would include some heavy lifting (2 basic movements) but more isolation work and even some density techniques like rest-pause, circuits, etc.