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Unread 04-15-2009, 06:54 AM
dagztwo3 dagztwo3 is offline
Junior Member
Join Date: Feb 2009
Posts: 7

Just to make sure I understand the specialization cycle, let me know if this is correct:

1. Pick 1 upper body and 1 lower body part to specialize. In my case, I would choose back and hams.

2. The splits would be
Mon: Lower Body
Tue: Upper Body
Thu: Lower Body
Fri: Upper Body

4. Set Parameters would be 5x5/3' followed by a 3x8-12/90" for the specialization body part and 2-3x8 for the maintenance body parts.

5. The 1st 2 workouts would be at submaximal weights for the specialization body parts, but after that you would try to increase the weight each workout.

6. After 6 weeks, change the specialization body parts (eg. change from back/hams to chest/quads). My back/ham training would go from 5x5/3x8-12 to just 1 exercise at 3x8.

I just want to make sure I have everything correct. If not, please let me know.

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