LESSON 11
SPECIALIZATION
**********************************************************
This is one of your most important lessons! In it you will learn how to gain muscle anywhere
on your body, quickly and impressively. Where do you need more muscularity? Now you'll be
able to get it!
Specialization
There comes a day when every bodybuilder must "specialize" to improve his proportions and
power. Reaching your peak development is almost impossible without specialization. Every Mr.
America and all other champion bodybuilders have had to rely on specialization training to bring
their physiques up to par.
Specialization is not a mysterious process. It's simply a matter of training one muscle group more
than the others in order to bring those measurements up to proportion with the rest of your body
.As every bodybuilder trains and develops, each will discover that certain parts of h is body will
grow faster than others. Even though you may work all your muscles the same, you might find
that perhaps your chest and arms are developing quickly, while your lots and leg muscles lag
behind. If you don't change your training routine at this point, in a few month's time you'll be one
lop-sided human being with a barrel chest, massive arms, lean legs and barely detectable lats.
Keep a check on yourself in a full-length mirror. If you notice one or two groups of muscles not
keeping up with the rest of your body, it's time for specialization training !
We recommend three ways to specialize. You pick the one that you feel is best suited to your
needs. However, try all three ways at some time in your training, spending a couple weeks on
one method before moving on to the next one. This is the best way to find out which will help you
the most.
(1) TRAIN THE STUBBORN MUSCLES FIRST
Which ever muscle you think needs the extra size, work on first in your routine.
Do it when your energy is at its highest point --right at the beginning of your
workout. This way, you can use the heaviest weight and perform the most reps
with your first exercise. This extra work will result in increased size fast!
(2) CONCENTRATE EXTRA EFFORT IN AN EXERCISE
To demonstrate what we mean here, we'll use our old standby, the barbell curl.
First, do your 3 sets of 8 reps with a reasonably heavy weight (flush set if you
want.) Then do a few sets of curls using the multiple repetition system. Follow
this up with a couple sets of curls using the tri-pump system. By the time you
complete all of this, your biceps will be so pumped that they will measure at least
3/4 of an inch more than when you started. You will retain some of that
increased measurement the next day. This is just an example, if your legs need
work rather than your arms you could try this with squats.
(3) TRAIN ONE MUSCLE GROUP FOR AN ENTIRE WORKOUT
Using this method, you work out 6 times a week. You do your regular workout on
Monday, Wednesday and Friday (omitting the muscle group you want to
specialize on). On Tuesday, Thursday and Saturday you specialize on the
muscle group that needs work. When you exercise this way, all your muscles will
have a full day to rest between work-outs. On your specialization days, pick a few
exercises for one muscle and do a sufficient number of sets to pump your
muscles up. Or, pick one exercise and apply the different pumping systems to it.
Many bodybuilders prefer to use the 10-set system. Choose an exercise and do
8 sets of 8 reps. Then, on your last 2 sets, use a much lighter weight and pump
out 10 to 15 reps. This will really flush your muscles!
Power Specialization With Weights
Many bodybuilders like to go on a power kick from time to time.. For about 3 or 4 weeks they train
for nothing but pure power! Power training will add more massive size to the body. However, due
to the low reps in power training, you will probably lose some definition. But once you go back to
your regular training, your definition will return.
One advantage of power training is that you get so strong that, when you return to your regular
training, the weights will seem so light that you will have to add extra poundage to your old
exercise routines. Because you will begin using heavier weights in your regular workouts, your
muscles will be forced to grow even more.
In power training you must use very heavy weights and the reps must be low, usually around 3,
and never more than 5. It is through these low reps that your power is built up. Never do more
than 3 exercises in a routine, and never train more than 3 times a week. You must conserve your
energy so that you have plenty of power for your workouts. Pick 3 exercises that will get to the
big, massive muscles, like the exercises we suggest on these two pages. Use whatever weight
feels right for you .
Since you will be using heavier weights, you will have to rest longer between sets. Whenever you
get the urge to go on a power routine, use a program similar to the one at the bottom of this page
to guide you. Set up your reps and sets in the pattern indicated. Remember to use the
specialization that best fits your needs. If you don't need specialization yet, then continue with last
week's lesson.
PRESS
10 1 - -
200 lbs. 5 reps
250 lbs 3 reps
250 lbs 3 reps
250 lbs 3 reps
200 lbs 5 reps
PRESS
100 lbs 5 reps
150 lbs 3 reps
150 lbs 3 reps
150 lbs 3 reps
100 lbs 5 reps
BENCH PRESS
200 lbs. 5 reps
250 lbs 3 reps
250 lbs 3 reps
250 lbs 3 reps
200 lbs 5 reps
SPECIALIZATION
**********************************************************
This is one of your most important lessons! In it you will learn how to gain muscle anywhere
on your body, quickly and impressively. Where do you need more muscularity? Now you'll be
able to get it!
Specialization
There comes a day when every bodybuilder must "specialize" to improve his proportions and
power. Reaching your peak development is almost impossible without specialization. Every Mr.
America and all other champion bodybuilders have had to rely on specialization training to bring
their physiques up to par.
Specialization is not a mysterious process. It's simply a matter of training one muscle group more
than the others in order to bring those measurements up to proportion with the rest of your body
.As every bodybuilder trains and develops, each will discover that certain parts of h is body will
grow faster than others. Even though you may work all your muscles the same, you might find
that perhaps your chest and arms are developing quickly, while your lots and leg muscles lag
behind. If you don't change your training routine at this point, in a few month's time you'll be one
lop-sided human being with a barrel chest, massive arms, lean legs and barely detectable lats.
Keep a check on yourself in a full-length mirror. If you notice one or two groups of muscles not
keeping up with the rest of your body, it's time for specialization training !
We recommend three ways to specialize. You pick the one that you feel is best suited to your
needs. However, try all three ways at some time in your training, spending a couple weeks on
one method before moving on to the next one. This is the best way to find out which will help you
the most.
(1) TRAIN THE STUBBORN MUSCLES FIRST
Which ever muscle you think needs the extra size, work on first in your routine.
Do it when your energy is at its highest point --right at the beginning of your
workout. This way, you can use the heaviest weight and perform the most reps
with your first exercise. This extra work will result in increased size fast!
(2) CONCENTRATE EXTRA EFFORT IN AN EXERCISE
To demonstrate what we mean here, we'll use our old standby, the barbell curl.
First, do your 3 sets of 8 reps with a reasonably heavy weight (flush set if you
want.) Then do a few sets of curls using the multiple repetition system. Follow
this up with a couple sets of curls using the tri-pump system. By the time you
complete all of this, your biceps will be so pumped that they will measure at least
3/4 of an inch more than when you started. You will retain some of that
increased measurement the next day. This is just an example, if your legs need
work rather than your arms you could try this with squats.
(3) TRAIN ONE MUSCLE GROUP FOR AN ENTIRE WORKOUT
Using this method, you work out 6 times a week. You do your regular workout on
Monday, Wednesday and Friday (omitting the muscle group you want to
specialize on). On Tuesday, Thursday and Saturday you specialize on the
muscle group that needs work. When you exercise this way, all your muscles will
have a full day to rest between work-outs. On your specialization days, pick a few
exercises for one muscle and do a sufficient number of sets to pump your
muscles up. Or, pick one exercise and apply the different pumping systems to it.
Many bodybuilders prefer to use the 10-set system. Choose an exercise and do
8 sets of 8 reps. Then, on your last 2 sets, use a much lighter weight and pump
out 10 to 15 reps. This will really flush your muscles!
Power Specialization With Weights
Many bodybuilders like to go on a power kick from time to time.. For about 3 or 4 weeks they train
for nothing but pure power! Power training will add more massive size to the body. However, due
to the low reps in power training, you will probably lose some definition. But once you go back to
your regular training, your definition will return.
One advantage of power training is that you get so strong that, when you return to your regular
training, the weights will seem so light that you will have to add extra poundage to your old
exercise routines. Because you will begin using heavier weights in your regular workouts, your
muscles will be forced to grow even more.
In power training you must use very heavy weights and the reps must be low, usually around 3,
and never more than 5. It is through these low reps that your power is built up. Never do more
than 3 exercises in a routine, and never train more than 3 times a week. You must conserve your
energy so that you have plenty of power for your workouts. Pick 3 exercises that will get to the
big, massive muscles, like the exercises we suggest on these two pages. Use whatever weight
feels right for you .
Since you will be using heavier weights, you will have to rest longer between sets. Whenever you
get the urge to go on a power routine, use a program similar to the one at the bottom of this page
to guide you. Set up your reps and sets in the pattern indicated. Remember to use the
specialization that best fits your needs. If you don't need specialization yet, then continue with last
week's lesson.
PRESS
10 1 - -
200 lbs. 5 reps
250 lbs 3 reps
250 lbs 3 reps
250 lbs 3 reps
200 lbs 5 reps
PRESS
100 lbs 5 reps
150 lbs 3 reps
150 lbs 3 reps
150 lbs 3 reps
100 lbs 5 reps
BENCH PRESS
200 lbs. 5 reps
250 lbs 3 reps
250 lbs 3 reps
250 lbs 3 reps
200 lbs 5 reps
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