Shannon Pittman - Abbreviated Specialization Routines!

[webmaster]

If you've read anything in the latest muscle rags about specialization for specific body parts you've most likely read that you must do more for that body part in order to get it to respond. The solution to such a problem is so simple that it often eludes even the most seasoned bodybuilders. Learn why.

http://www.bodybuilding.com/fun/shannon13.htm

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good artical

if you have never tried rest pause deadlift it is my #1 mass builder. I do it like this do rep take 10 breaths do a rep till 6-8 reps as you go along add 5 lb every workout no matter what ,in time you will be at 35 to 45 breaths between reps. about 6 to 8 weeks take a layoff for a week do 2 more weeks with no rest pause then do the same with the squat in rest pause . dont worry about lagging parts just keep squats, rows, presses. benches, calf raise, basic stuff .rest pause will take a lot out of you so dont do any derect arm work. try it if you dont overtrain on it you will make the best gains you every had when you get really big and strong then go for some detail work but 85% of the time do just the basics hard and heavy.

I forgot one thing why not add arm work well on the last rep do a hold at the top as long as you can before setting it down this will give your grip, forearms, biceps, and traps a hell of a work out . rest pause deadlifts will make you biceps sore once the weight gets high . as for the tris press and bench hit them hard all ready so dont overtrain them .

[Gethuge]

Originally posted by Unregistered3
if you have never tried rest pause deadlift it is my #1 mass builder.......... 85% of the time do just the basics hard and heavy.

Though I aggree with you for the vast majority of trainees, the article was aimed more at the advanced bodybuilder for whom basic training methodology (including rest-pause deadlifts) are of minimal benefit.

The idea here is to either (A) exploit a natural strength by training a particular exercise further or (B) to bring up a lagging bodypart. It is designed for those who have been training for quite some time and have a bodypart or two which haven't been able to keep up with the rest of their development, which does happen in the the majority of trainees at some point.

Thanks for the input though.

yes I got off track a little I was just impressed with someone that would premote rest pause deadlift .this was about advance traines. I dont know if they would coast for a while and just put some focus on the lagging part or do less on it , most just cant ! by the time you get as big as you need to. the lagging bodypart is most likey what god gave him . there is alway a bodypart you are not happy with that is why some go to extremes shoting oil in them, implants. most if you were advance 10 years + if the lagging part has not come up to par by then I dont think thing will change that much I have benn at it for 12 years and my biceps are still not up to par I have put some real focus on them and done veary little . I know the best way to bring them up is do squats and deads more bodyweight overall will bring my arms with it . yes it is slow at the top neer your size limit ( without drugs) when you have been in it for so long uselly I put on 4 to 5 lb lean mass in the off season but when it time to cut up I lose 2 to 3 of it . I cant see a advance bodybuilder do some coasting without thinking he will lose some size trying to bring up a lagging bodypart most are not hard wired that way its a ego thing.

[Gethuge]

I aggree that most advanced "hardgainers" can't seem to force themselves to let any lifts coast. This is exactly why I promote it. For at least some of the population there seems to be a need for them to be told what they need to do in order for them to actually get down to it. Even though what they are being told is something that they have suspected as being necessary for a long time. I should know.....I was one of those very people for a long time.

Thanks again for the input.

[huma]

This was deffinitely a decent article. I almost never bother to reply to them, however this one needed a note. The average non drug using strength trainer or bodybuilder will only significantly alter their body by using abbreviated training. This routine/ schematic however, took abbreviated training in general and took it a step farther, it showed an example of how to tailor towards either specializing on a bodypart or movement via stimulation, and then recovery. Most of the other parts not asociated with the deadlift in the example routine were only in a maintenance phase, however it would only be short term, and your legs and back, as well as traps and forearms would have grown.

The alternative for the average trainer would have been to continue to pound the hell out of everything and have nothing occur or improve unless all they had in life was eating and sleeping.

Good Article