Daily Specialization Training - Transform Your Weakest
Bodyparts Into Your STRONGEST Bodyparts!
Bodyparts Into Your STRONGEST Bodyparts!
Experience the power of extremely targeted, high-frequency
training. It literally has the power to turn your weakest
bodyparts into your best!
training. It literally has the power to turn your weakest
bodyparts into your best!
By Nick Nilsson
Everybody has them but nobody wants them. What are they?
Stubborn, hard-to-develop bodyparts. For me, it's shoulders
and calves. 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.
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.
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!
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!).
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.
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.
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.
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.
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.
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.
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.
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.
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!
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.
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!
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.
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.
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!
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.
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!
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.
Programs and how you can use them to shatter training
plateaus? Click this link now to find out about other
highly-targeted Specialization Programs.
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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 15 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 "Specialization Training,"
all available at (http://hop.clickbank.net?sarahlisa/betteru).
He can be contacted at betteru@fitstep.com.
company BetterU, Inc. He has a degree in Physical Education
and Psychology and has been inventing new training techniques
for more than 15 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 "Specialization Training,"
all available at (http://hop.clickbank.net?sarahlisa/betteru).
He can be contacted at betteru@fitstep.com.
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