Introduction to Specialized Workout Routines
Specialized routines are 2-3 week workout programs that allow your body to make accelerated progress. It's not uncommon to put on 10lbs of muscle in the first two weeks even after you've been stuck at 190 for months. These programs follow the 10 Growth factors, so they're scientifically sound, and will allow you to overcome any plateau.
When to use the Specialized Routines:
You can use them anytime; they will work under any and all circumstances. I normally use them when I want accelerated progress, especially in a particular area. Let's say I've been following a six week workout plan, then at the end of the six weeks I still want my arms a little bigger. I'll then go into an Arms specialized routine to add a couple inches to the size of my arms. Let's say you've reached a plateau in your chest and it just seems like you can't get your chest muscles any bigger or stronger. That's when you would want to go into a chest specialized routine. Or maybe there's an area of your body that just doesn't seem to grow like the rest of your muscles. For me I naturally have chicken legs so I'll do a lower body specialized routine to keep my legs in proportion to my upper body. For some people if they know they have a summer trip coming up, or maybe a fitness photo shoot, they'll do the abs specialized workout to get a six-pack in 2 weeks.
When to not use a specialized workout:
Don't do back to back specialized workouts for the same muscles. Let's say for 2 weeks you followed the chest routine. You're happy because your bench press went up 40lbs, you gained 10lbs of muscle, and your chest is the biggest and strongest it's ever been. You figure if you keep on doing that week after week you'll continue to make the same progress every 2 weeks. Actually you will over-train that muscle and it will cease to make any progress. Take at least a week off from training that muscle, or training it at a low intensity for a week, then you can go back to that specialized routine. Better yet after doing the 2 week chest routine go into the 2 week back routine then go back to the chest routine. Which brings me to my next point: Don't create a muscle imbalance by doing one routine all the time. Let's say you want a bigger and stronger chest. You do the chest routine for 2 weeks, rest a week, then do the chest routine for 2 more weeks, and keep repeating that. Sure your chest will get very big and strong but you will overload it with muscle to the point that your back cant keep up, remember balance (the Back balances the chest, the Quads balance the hamstrings, the abs the lower back, the biceps the triceps, etc). I always recommend that for every 2 week chest routine you do do the back routine for two weeks.
These routines are advanced and are not intended for beginners. If you're new to training follow the beginner workout plan for at least 3 weeks before doing the specialized routines.
Don't do all the specialized routines at the same time. I had to put this one here because I know someone out there will think, "I did the Shoulder routine for two weeks and gained 5lbs of muscle then I did the lower body routine and gained 10lbs, imagine if I put them all together I'd be huge in no time!" Wrong. Remember the 10 Growth Factors. You're breaking 3 of them, Recovery, training session length, and periodization. Don't do any more then two specialized routines at the same time.
What to do about the other muscles while doing a specialized workout:
While doing a specialized routine, let's say the back routine, your back muscle will be making a ton of progress. The secondary muscle will be your arms and rear deltoids, these muscles will make some progress. While your legs, chest, front deltoids, and abs will be getting little to no workout. When doing a specialized routine I normally don't do any other exercises for the secondary muscle, since they're already getting a good workout, but I will do exercises for the muscles that are not being worked. I'll train those muscles mainly by feel. While doing the back routine I may do 4-5 sets of lower body and ab exercises on day 1 and day 3 of the routine while doing chest and rear deltoids on day 2 and day 4. Or I may work each muscle for 2-3 quick sets every workout day or I may do each muscle one day a week at a higher intensity.
We've created 6 specialized routines for you to follow, one for each of the main muscle groups: Abs, Arms, Back, Chest, Legs, and Shoulders. After following these routines a few times, and once you understand the 10 Growth Factors, you can then go on to create your own specialized workouts.
The Sky's the Limit!
