Specialized Training General

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Specialized Training General /fit/izen 06/09/18 (Sat) 04:46:44 a8c84d No.139085

Let this thread contain everything related to specialized training. Questions and personal experiences highly encouraged.

>What is a specialized program?

A specialized program is one which emphasizes a particular (or maybe a small few) muscle groups or movements. Minimal training is done for the rest of the body while tons of volume and frequency are dedicated to your specialized goal. Having one full body day and two days dedicated solely to grinding out tons of pull ups would be an example of such a program for one movement. An example of a program for the specialization of a muscle group could be a push-pull-legs variation where instead of PPLPPL you did LPLPL, hitting legs three times, push once, and pull once per week.

>Why should I do a specialized program?

Your body can only synthesize so much protein at once. With a regular old balanced program, you don't have an effective means of bringing up weak points or making noticeable changes in a particular area. With a specialized program, you can rapidly turn a weakness into a strength. I'm talking about turning a weak squat into your best lift in the span of a few months.

>How should a specialized program be structured?

Having one full body day and the rest of the days dedicated to your specialization is common. Also common is having a little non-specialization volume and a little specialization volume in each workout, but allocating, say, half or more of your total weekly sets to your specialization. What's most important is that you limit your volume for your non-spec muscle groups and that you blast your specialization several times per week.

>Can specialized programs be fun?

Yes! Another great reason to try out specialized training is because it allows you to try out all kinds of different exercises that you might not normally be able to squeeze into your program. Try any crazy variations, different ranges of motion, different rep ranges, and different angles you want. Go nuts. Even after your specialized training you might notice you have a new found love for training a certain muscle group because you learned how to enjoy training it and got enough practice for your movements to be comfortable and effortless.

>How long should I run a specialized program?

If you run this type of program for more than two or three months without switching it up, you might run the risk of developing imbalances. Use your own discretion, and don't overdo it.

>Isn't this only for advanced lifters?

It's definitely useful for advanced lifters, but anyone can reap the benefits listed above. The bottom line is that specialized training will accelerate your growth in one area at the expense of less growth in the rest.

/fit/izen 06/09/18 (Sat) 23:53:27 3d4c68 No.139120

sounds like a good way too form imbalances. you can do all the accessories you want on a normal program if you just switch up your accessory work regularly. for natties, that much volume on one muscle group would strain the CNS and the body's ability to recover. for beginners to intermediate lifters, it seems like a waste, since they should still be focusing on their form and working to achieve a good baseline strength, since strength progression is still pretty simple and their programming does not need to be complex to continue gaining.

/fit/izen 06/10/18 (Sun) 01:35:55 a8c84d No.139121

>>139120

>sounds like a good way too form imbalances

Sounds like you missed the point and are too worried about imbalances. You won't get imbalances from two months of specialized training. It's expected that the ratios between your lifts isn't perfect, so specialized training will actually help you correct your imbalances if that's what you choose to do. We all have natural strengths and weaknesses, and specialization allows us to make the most of our weaknesses.

>for natties, that much volume on one muscle group would strain the CNS and the body's ability to recover.

You've got no idea what you're talking about. CNS overtraining happens when you do too much total volume, not for volume done for specific muscle groups.

/fit/izen 06/11/18 (Mon) 12:52:08 000000 No.139214

I like this thread. Grip is cool; wrist, hand, fingers, forearms. If you have an adjustable DB you can weight one side of it and have a Thor hammer to work with.

Speaking of volume… you should be developing work capacity and conditioning by exercising for time out of the day. Do an air chair at the computer, squeeze a tennis ball or some grip implement, clench a weight between your teeth (rope with weights on the ends works too), whilst watching anime or reading a book. When you can't do that it's as simple as stopping and doing what you're already doing until you get an impulse to do it again in the background. Real easy way to get stronger. Feeds that distraction trait (ADHD) and anime montage fantasies.

Make sure to have your (2) gallon(s) of hot soup on your desk to drink for continual gain making replenishment. No interruptions allowed. Hard or intense music suggested. Weight vest_[10 lbs] unlocked at level 15 gains.

GAINS

/fit/izen 06/11/18 (Mon) 16:19:02 000000 No.139225

Jaw — Strengthen your jaw, don't be a pussy and bite onto some shit to develop an iron jaw. No slack jawed, glass jawed pussies allowed on /fit/. Get /fight/ing /fit/.

Neck – Similar reason, also relevant in grappling. Buffalo neck.

Wrists – Similar reasons, great in grappling and you won't break your hand punching someone. Who wants pussy wrists anywho…

Breathing muscles – Develop the diaphragm, ribs, etc. to have greater internal pressure, endurance, O2 for the brain and body, and to stretch out and strengthen your core so you don't die from a punch to the solar plexus. Shots to the ribs won't do a thing either.

Waist – Punching strength, agility (!!!), flexible strength for grappling, develop this shit. Pelvic floor tied in as well, which is why the horse stance should be tied into training this.

/fit/izen 06/12/18 (Tue) 21:08:57 980358 No.139286

I started doing this for my biceps and triceps. I think it's necessary when you're natty, and since I've started doing this I must say I'm seeing some results.