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  #361  
Unread 10-04-2016, 10:28 AM
JLaT JLaT is offline
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Reading up on the specialization routine thread and had a question.

For the specialized body part you are doing:

1)A compound movement at 5x5
2)An isolation movement at 2-3x-8-12

What do you do for the rest of the workout? For example, assuming it is an upper body day and one specialized in chest, you would do:

1)A compound movement at 5x5
2)An isolation movement at 2-3x-8-12

Following your specialization muscle, how do you address the rest of your upper body? 2-3 sets per part at 8-12 reps?

Thank you.
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  #362  
Unread 12-17-2016, 01:20 PM
hullaballoo hullaballoo is offline
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Quote:
Originally Posted by lylemcd View Post

My generic specialization template for each bodypart is.

heavy compound: 5X5 on something like X-1/0/2-3 with a 3-5' break.
If low reps are a problem do 4X6-8.
isolation movmeent: 2-3X8-12 (or even 12-15) on something like a
2/0/2 with 60-90 seconds rest.

Edit: I suppose if you wanted, you could add a couple of sets of something (isolation only) of 15-20 reps. Very extensive range like that periodization for bodybuilders mess I wrote. So bump it to 10 sets for specialization.



shoulder specialization
barbell or machine press: 5X5
lateral raise in scapular plane: 2-3X8-12


Quote:
Originally Posted by lylemcd View Post
6 of one, half a dozen of another. In the specific case, a lot of that had to do with back being complex and my wanting to hit the different 'parts' (e.g. midback vs. lats) differently. So the exercises switched although they did not change.

For most bodyparts, I'd pick
heavy compound: 5X5
isolation: 3-4X10-12


And not change it for the length of the cycle.
To clarify, does it matter if the arrangement is

5x5
2-3x8-12 (+/- 1-2x 15-20)

OR

5x5
3-4x10-12?

I've seen both set ups suggested, so just wanted to see if it matters. For context, I'll be specializing in chest and quads the first time round. Thanks.

Last edited by hullaballoo : 12-17-2016 at 01:22 PM.
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  #363  
Unread 12-17-2016, 02:00 PM
Totentanz Totentanz is offline
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Not really. The point is to get a heavy tension stimulus and then a heavy fatigue stimulus. Whichever setup enables you, personally, to be able to do that is the setup you want to go with.
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  #364  
Unread 12-17-2016, 07:13 PM
hullaballoo hullaballoo is offline
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Quote:
Originally Posted by Totentanz View Post
Not really. The point is to get a heavy tension stimulus and then a heavy fatigue stimulus. Whichever setup enables you, personally, to be able to do that is the setup you want to go with.
Thanks. I ended up coming to the same conclusion as I was running the first day at back cycle intensity.
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