{"id":1455238,"date":"2022-04-27T09:01:20","date_gmt":"2022-04-27T13:01:20","guid":{"rendered":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1455238"},"modified":"2022-04-27T09:01:31","modified_gmt":"2022-04-27T13:01:31","slug":"fast-muscle-growth-a-simple-specialization-plan","status":"publish","type":"post","link":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/fast-muscle-growth-a-simple-specialization-plan\/","title":{"rendered":"Fast Muscle Growth: A Simple Specialization Plan"},"content":{"rendered":"<aside class=\"mashsb-container mashsb-main mashsb-stretched\"><div class=\"mashsb-box\"><div class=\"mashsb-count mash-medium\" style=\"float:left\"><div class=\"counts mashsbcount\">14<\/div><span class=\"mashsb-sharetext\">SHARES<\/span><\/div><div class=\"mashsb-buttons\"><a class=\"mashicon-facebook mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/www.facebook.com\/sharer.php?u=https%3A%2F%2Fwww.conservativenewsdaily.net%2Fbreaking-news%2Ffast-muscle-growth-a-simple-specialization-plan%2F\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Facebook<\/span><\/a><a class=\"mashicon-twitter mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/twitter.com\/intent\/tweet?text=&amp;url=https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1455238&amp;via=ConservNewsDly\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Twitter<\/span><\/a><a class=\"mashicon-subscribe mash-medium mash-nomargin mashsb-noshadow\" href=\"#\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Subscribe<\/span><\/a><div class=\"onoffswitch2 mash-medium mashsb-noshadow\" style=\"display:none\"><\/div><\/div>\n            <\/div>\n                <div style=\"clear:both\"><\/div><\/aside>\n            <!-- Share buttons by mashshare.net - Version: 4.0.47--><h3>Muscle Growth Every Damn Day<\/h3>\n<p>There&#8217;s a contest to see who can grow their biceps the most in just three weeks. The prize is a million dollars. Now, how often would you train biceps for muscle growth?<\/p>\n<p>Every damn day, that&#8217;s how often! Okay, maybe not every single day, but you certainly wouldn&#8217;t reserve direct biceps training for just once or twice per week.<\/p>\n<p>Super-high frequency training works big time if you set it up correctly. Here&#8217;s a very simple way to get some of the best gains you&#8217;ll ever experience.<\/p>\n<div class=\"so-accordion-wrapper\">\n<div class=\"so-tab\"><input id=\"so-tab-0\" type=\"checkbox\" name=\"tabs\" \/> <label for=\"so-tab-0\"><\/p>\n<h3>A Simple Specialization Plan<\/h3>\n<p><\/label><\/p>\n<div class=\"so-tab-content\">\n<figure><\/figure>\n<ol>\n<li>Select three muscles you want to improve dramatically.<\/li>\n<li>On week one, train one of those priority muscles every day, or at least at every workout.<\/li>\n<li>Always begin workouts with your priority muscle:<\/li>\n<ul>\n<li>Choose two exercises for that priority muscle. Use exercises that give you a strong mind\/muscle connection.<\/li>\n<li>Do 3 sets of each exercise (6 sets total for the priority muscle)<\/li>\n<li>Do 6-15 reps per set, one rep short of failure. Change your reps every day:<\/li>\n<\/ul>\n<ul>\n<li>Day One: 6 reps<\/li>\n<li>Day Two: 10 reps<\/li>\n<li>Day Three: 15 reps<\/li>\n<li>Day Four: 10 reps + 5 rest\/pause reps<\/li>\n<li>Day Five: 6 reps + drop set<\/li>\n<\/ul>\n<ul>\n<li>For the rest\/pause sets, first do 10 reps. Rest for just 15 seconds and do 3 more reps. Rest another 15 seconds and knock out the last 2 reps. (Those numbers may vary a little. That&#8217;s fine.)<\/li>\n<li>For the drop set, do the first 6 reps, then, without resting, reduce the weight by 50% and do another set for as many reps as possible.<\/li>\n<\/ul>\n<li>After you hit your priority muscle, do the rest of your normal workout, except for one change: reduce your number of sets by one on each exercise. This decreases workout volume slightly to accommodate for the added work on your priority muscle.<\/li>\n<li>Every week, rotate to one of your other priority muscles.<\/li>\n<\/ol>\n<\/div>\n<\/div>\n<div class=\"so-tab\"><input id=\"so-tab-1\" type=\"checkbox\" name=\"tabs\" \/> <label for=\"so-tab-1\"><\/p>\n<h3>Why Rotate Your Priorities?<\/h3>\n<p><\/label><\/p>\n<div class=\"so-tab-content\">\n<p>A weekly rotation of three priorities greatly minimizes the risk of local chronic fatigue and desensitization (the muscle responding less and less to training). Hit a muscle hard for a week, then move on to something else.<\/p>\n<p>So, let&#8217;s say you select:<\/p>\n<ul>\n<li>Building pecs<\/li>\n<li>Building biceps<\/li>\n<li>Building traps<\/li>\n<\/ul>\n<p>Rotate these three priorities every week:<\/p>\n<ul>\n<li>Week 1: Pec focus<\/li>\n<li>Week 2: Arm focus<\/li>\n<li>Week 3: Traps focus<\/li>\n<\/ul>\n<p>Then you&#8217;d repeat from week one. The rest of your normal workout is unaffected, except for dropping one set on each exercise.<\/p>\n<\/div>\n<\/div>\n<div class=\"so-tab\"><input id=\"so-tab-2\" type=\"checkbox\" name=\"tabs\" \/> <label for=\"so-tab-2\"><\/p>\n<h3>Why It Works<\/h3>\n<p><\/label><\/p>\n<div class=\"so-tab-content\">\n<p>Both volume and frequency increase hypertrophy stimulation as they go up&#8230; if you can recover from the workload. <a href=\"https:\/\/www.t-nation.com\/training\/the-new-high-frequency-training\/\">Frequency<\/a> has a dual benefit when it comes to getting bigger.<\/p>\n<p>First, frequency improves your capacity to contract a muscle, producing a lot of tension and recruiting more muscle fibers. Muscle recruitment is a skill. It responds to the same principles as other motor skills: frequency of practice.<\/p>\n<p>The more often you need to produce a lot of tension with a muscle, the better you become at that task. And when you improve your capacity to recruit and feel a muscle, you make everything you do for that muscle more effective.<\/p>\n<p>Frequency also works indirectly by increasing the overall weekly volume for a muscle without traumatizing it so much that you can&#8217;t recover.<\/p>\n<\/div>\n<\/div>\n<div class=\"so-tab\"><input id=\"so-tab-3\" type=\"checkbox\" name=\"tabs\" \/> <label for=\"so-tab-3\"><\/p>\n<h3>Dare To Be Unconventional<\/h3>\n<p><\/label><\/p>\n<div class=\"so-tab-content\">\n<p>Most lifters (and trainers) will be averse to this approach. But <a href=\"https:\/\/www.t-nation.com\/training\/specialization-training-advanced-lifters-secret-weapon\/\">specializing your training<\/a> to improve a muscle group doesn&#8217;t mean you have to stop training the rest of the body.<\/p>\n<p>You can keep training the way you are right now (again, minus one set for your non-priority muscles), but you start each workout with the priority work. You&#8217;ll be shocked. Not only will it build muscle quickly, it&#8217;ll also increase your motivation to train.<\/p>\n<p>When you start a workout with something super important to you, it&#8217;s fun. That positive energy carries on to the rest of your session, making you train harder and more consistently. This means faster progress overall.<\/p>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Muscle Growth Every Damn Day There&#8217;s a contest to see who can grow their biceps the most in just three weeks. The prize is a million dollars. Now, how<\/p>\n","protected":false},"author":505,"featured_media":2315279,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"_mo_disable_npp":"","fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[],"tags":[],"class_list":["post-1455238","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1455238","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/users\/505"}],"replies":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/comments?post=1455238"}],"version-history":[{"count":0,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1455238\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media\/2315279"}],"wp:attachment":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media?parent=1455238"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/categories?post=1455238"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/tags?post=1455238"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}