Daily Specialization Training - Transform Your Weakest
Bodyparts Into Your STRONGEST Bodyparts!
By
Nick Nilsson
Experience the power of extremely targeted, high-frequency
training. It literally has the power to turn your weakest
bodyparts into your best!
Everybody has them but
nobody wants them. What are they? Stubborn, hard-to-develop bodyparts. For
me, it's shoulders, calves and biceps. For you, it may be chest and triceps
or perhaps hamstrings and quadriceps. No matter what the part, the solution
to it remains the same: specialization!
Specialization is a
technique that provides highly-targeted training overload to one or more
bodyparts. This can be in the form of additional training volume and/or
training frequency, i.e. do more sets for it and/or train it more often.
Just like medical doctors specialize in certain areas of medicine, you will
learn how to specialize on a particular bodypart and excel with it.
I'm going to show you
a particular specialization program that I've found to be EXTREMELY useful
for developing stubborn bodyparts. It's not hard to do and it doesn't take
long to do but it has the potential to shatter plateaus in hard-to-develop
bodyparts like a brick through a plate glass window.
How To Do Daily Specialization:
The name of the
program is Daily Specialization and, as the name implies, it's done on a
daily basis. In a nutshell, you will do just 1 set of 1 exercise for 1
bodypart twice a day, every day. It's very simple but very powerful and it
can be done with any bodypart you like!
I will use dips as an
example here but you can use any exercise you like. Choose an exercise you
can do at home for your selected bodypart to make it easier and more
convenient to do (chances are, you're not going to be going to the gym twice
a day to do 1 set of 1 exercise!).
If you have weights at
home, it will broaden your selection but I find that bodyweight exercises
(that use your bodyweight for resistance, e.g. dips, chin-ups, push-ups,
etc.) are most effective.
Using dips as the
example, on Day 1, very soon after you wake up, do as many dips as you can.
Go to failure, doing as many reps as you can then stop. That's your morning
workout. You're done.
Do everything else in
your day as you normally would, even your regular workouts for that bodypart
if they're on your schedule. This program exists completely outside your
regular workout schedule.
At night before you go
to bed, do another set of dips to failure. That's it. When you wake up the
next day, do another set of dips to failure, just like on Day 1. Keep this
up for as long as you like - anywhere from a few weeks to a few months,
depending on the results you want and whether you want to switch to another
bodypart or not.
This is the entire
program! As a quick note, you can add a third set in the middle of the day
on non-training days in order to speed results. It will give your body a
little extra stimulus for that bodypart. Also, do only one bodypart at a
time with this program. If you add in more parts, you will dilute the
training stress and diminish the effects of the program.
The key to success
with this program is consistency. You MUST do it consistently every day,
twice a day, without fail to provide that constant training stimulus to the
body. Even if you don't feel like it, do it. Even if you're tired and you
don't get nearly as many reps as usual, do it. Even if your muscles are
sore, do it. The only exception to this rule is if you're sick or injured.
Do this, and you WILL get results.
Why It Works:
Physiologically
speaking, the body becomes its function. If you run long distances, your
body will have a tendency to become smaller and lighter to be better able to
cope with the stress. If you lift weights, your body will have a tendency to
become more muscular in order to deal with the resistance.
We target this
highly-efficient adaptation process by training stubborn bodyparts with very
high frequency. Your body quickly learns it needs to build up that bodypart
in response to this constant workload. Your body will very quickly start
allocating recovery resources towards rebuilding that part bigger and
stronger.
You keep working it
and your body will keep building it. This program harnesses the adaptive
power of your body and channels it into a specific bodypart for maximum
results. The results are consistent and phenomenal!
Let me give you my
experience with Daily Specialization. I used this program for my shoulders,
doing handstand push-ups. At a bodyweight of 200 pounds, when I started I
couldn't do a single full rep, only a few partial reps.
After 12 weeks of
consistently doing handstand push-ups morning and night, I was able to
perform 40 full reps at the very same bodyweight. If you think about this
for a moment, it's actually quite shocking! Could you imagine barely being
able to bench press your bodyweight one day then, 3 months later, being able
to press it 40 times!
The results came
little by little but on a consistent and daily basis. Over the 3 months
(which were going to go by anyway, regardless of whether I did this program
or not) this resulted in HUGE gains in muscle development and also carried
over to strength in exercises such as shoulder press and bench press.
You can easily achieve
powerful results like this with the Daily Specialization Program.
One of the greatest
benefits I found with this program wasn't even the improvement in strength
and muscle development. Working the stubborn bodypart twice a day to failure
actually made my stubborn shoulders not stubborn anymore!
The constant workload,
in addition to building strength and muscle mass, also greatly increased the
circulation/capillarization in the muscles. Poor blood circulation is one of
the biggest causes of lagging muscle development. This greatly-improved
circulation meant more nutrients could get into the muscles more easily,
which means easier muscle growth in the long-term.
Not a bad result for a
few minutes of effort every day!
I want you to pick a
lagging bodypart, pick an exercise for it and try this program for yourself.
I guarantee you will see consistent results. Your body will simply have no
choice!
Interested in learning
more about other Specialization Programs and how you can use them to shatter
training plateaus? Click this link now to find out about other
highly-targeted Specialization Programs.
BetterU
------------------
Nick Nilsson is
Vice-President of the online personal training company BetterU, Inc. He has
a degree in Physical Education and Psychology and has been inventing new
training techniques for more than 16 years. Nick is the author of a number
of bodybuilding eBooks including "Metabolic Surge - Rapid Fat Loss," "The
Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a
Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of"
all available at (BetterU).
He can be contacted at betteru@fitstep.com.
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