How to Use Specialization Blocks Properly

Training
1

Some methods that I like:

  1. Double the amount of work for the specialization-focused muscles.

  2. Decrease the volume for everything else so that the overall weekly volume remains the same.

  3. Spread the volume for the specialized muscle(s) over 3 non-consecutive days.

  4. A specialization phase should last 2-4 weeks.

  5. After the specialization phase, reduce the volume for the targeted muscles to 1/3 of your NORMAL volume (NOT the volume during the specialization phase).

  6. Although not 100% necessary, I like to increase calorie and protein intake on the days where you hit the specialization-focused muscles.

2 Likes
2

@Christian_Thibaudeau Have you ever sold a delt/trap specialization program?

3

Not that I’m aware of. I probably wrote an article about that in the HSS-100 series a long time ago

4

Yep I read that a few years back. Does it hold true to your current approach given all your years of training experience and lessons learned?

https://www.t-nation.com/training/hss-100-shoulder-specialization/amp/

5

I do things differently now. But it still works. The human body hasn’t changed in 15 years

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