Specialisation training
October 20, 2008
Millions of training programmes surround us, many with useless and contradictory information. The raw truth is that no single programme works for everyone. In order for is to find an ideal workout regimen, we must continually tweak our current programmes, and ever so often, overhaul them.
Specialisation training affords an effective method of building strength and muscle, a feat that most consider impossible. The technique involves the focus on a pair of muscles for a specific period in each workout. Specialisation training is an ideal way to develop lagging muscles to a desirable size.
FREQUENCY
Specialisation training yields best results when performed using the principles of a two-day upper and lower body split. Such a split affords the opportunity to train each of the two chosen muscles in the pair, twice within a seven-day cycle, and hence allows the use of far greater volume and intensity with each workout session. Increased volume and intensity means, however, that more rest is necessary for recovery and muscle growth.
ARCHITECTURE
In order to force strength and growth, and thus achieve maximum efficiency, a combination of compound and isolated lifts is recommended. Compound lifts should be completed first in a rep range of five to six, for a duration of four to five sets. Isolation exercises should follow, with a rep range of eight to twelve, for two to three sets. Additionally, low volume compound exercises consisting six to eight reps over two to three sets should be included as maintenance for the non-specialisation muscles in the body location (i.e. upper or lower body).
CONTINUANCE
Specialisation training should last for no longer than six to eight weeks, for any pair of muscles, as this may lead to overtraining. The pre-specialisation routine may be continued, for a period of two weeks. Thereafter, another pair of muscles can be chosen and the specialisation technique applied to these muscles.
Workout variety and novelty are important to gaining strength and muscle mass, and to maintaining motivation. Specialisation training is an ideal solution for those who have hit a plateau, and for any committed ‘athlete’ seeking quality gains in strength and mass.
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