Over the past week, as we spent the majority of the time on the blog discussing the Xtreme Fat Loss Diet on the blog, I started thinking about where to go from there. I thought, “Okay, now everyone who wants to lose fat has a great program for a bit. What else do people want?
The best way to answer a question is to ask it, so I’ve been asking people on my Facebook Fan Page what they’d like to see—and a huge majority are interested in muscle gain (broadly) and how to specialize on a particular muscle.
Well, it just so happens that a few months back, I had an article posted at T-Nation about how to specialize any body part for increased growth. If you didn’t get a chance to read it, I re-posted it on my blog right HERE. The premise was that I believe for intermediate and advanced trainees, the fastest way to progress is to have short periods (4-6 weeks) where you focus intently on a single body part and lower the volume for everything else.
Whenever I am training for size, I almost always specialize. I really enjoy this approach because it is fast and effective—much like my fat loss workouts, but in a different way. Instead of getting you shredded, specialization workouts help you correct imbalances or bring up lagging body parts lickity-split.
They’re also just useful if you want to add some size to a given part of your body quickly without worrying about the rest of the body.
Anyway, getting back to my point: one of the great things about my Facebook page is the awesome community we have—sort of like a message board. I was fielding some questions about the article on the forum, and I had several requests for an example workout featuring shoulders.
Never one to disappoint, I wanted to hook you guys up with an awesome shoulder workout to help you build strong, sexy shoulders in no time.
A1) Alternating Javelin Press – 2×10
A2) Barbell High Pull – 2×8
note: rest 20-35 seconds between A1 and A2. Rest 60 seconds after A2, then repeat. After second set rest 120 and move to B
B) Single Arm DB Overhead Press – 3×6
note: perform 6 reps for 1 arm, then switch. No rest between arms. Rest 90 seconds after last set then move to C
C1) Push Press – 3×5
C2) Forward Leaning Lateral Raise – 3×15
C3) Bicep Curl, any variation – 3×10
note: rest 45-60 seconds between exercises, 180 seconds between circuits. After your last circuit, rest 240 seconds andproceed to D
D) Lumber Jack Press – 1×8 per side
note: rest 45-60 seconds between sets
E) Pike Push-Up – 1 x20-25
note: rest 60 seconds between sets
As per normal Roman shenanigans, the rest periods are short. As I’ve mentioned, for the most part, my clients train quickly and don’t rest much. Even programs like the above workout, while geared towards muscle growth, generally lead to fat loss.
Give it a shot this week, and check out that article.
Leave your thoughts about the article below. Unless you didn’t like it, in which case don’t tell me because then I’ll be sad =(
Okay, workout time. Go try it.