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27 responses

  1. Alykhan – Fitness Breakout
    November 20, 2012


    Thanks for providing the in-depth theory and detailed training techniques for specialization. I know many guys, myself included, often reach plateaus or have certain muscle groups that don’t seem to develop as easily (for me, it’s always been upper chest) so it’s great to have a game plan for tackling this!


  2. Michael @SomebodyLied.com
    November 20, 2012

    Some good methods in here.

    I reckon I am about 20-25 lbs off my genetic limit so someone like me wouldn’t need to use this. Hopefully anyone else who simply needs to build there base up first, heeds my advice.

    Btw JC is that a skirt your wearing in that picture lulz.

  3. Greg – Kinobody
    November 20, 2012

    Fantastic Article!

    JC made a great point at reducing volume on other muscle groups down to maintenance level. This is an important point to allow for extra work on the lagging body-parts. To add additional volume without scaling back on other body parts would invite over training and burnout. This is especially true to those at the advanced level who are capable of using a large percentage of their muscle fibers.

    Here is what I have been doing in terms of specialization:

    My chest, back and legs are very well developed and strong. These muscle groups don’t need anymore hypertrophy. That said, I would like to add some more size to my arms, calves and shoulders.

    I lift 3x per week and follow a 2 day split. On my maintenance muscle groups I simply hit one exercise heavy and hard, RPT style. For shoulders, biceps, and triceps I’ll do two movements. One movement for strength in the 5-8 rep range, RPT sytle and one movement for pure hypertrophy/growth in the 6-12 rep range with minimal rest.

    This strategy has allowed me to maintain my chest, back and leg mass very well. I’ve actually added some strength to these movements. In addition I’ve experienced some amazing growth in my shoulders and arms.

    I don’t like lifting more than 3x per week because in doing so I experience less consistent strength increases. I’ve always had my best overall, long term growth by getting as strong as possible.

  4. Jon
    November 20, 2012

    Hey JC, I really like the Daily Training Approach. I’ve done a very mild variation of it that I call “muscle blasts” which is where I interject an extra workout of the underdeveloped muscle during a split cycle. For example, if I’m doing a 5 day split, and I want to emphasize upper chest, I’ll do 2 chest workouts (both with an upper chest emphasis) during the 5 days.

    I just started these blasts about 10 weeks ago and they work really well. The “blast sessions” are slightly fewer sets than the full workout (9 vs. 12 sets for the muscle).

    Thanks for the included workouts … it’s easiest to learn with the examples.

  5. JC Deen
    November 20, 2012

    @Alykhan: No doubt. Hope it helps you on your journey.

    @Michael: yes… sort of. It was for a show I was in. hah.

  6. geos1991
    November 21, 2012

    pretty decent and valuable information as always!But the real reason i am posting is because it seems to exist one error in the “Dieting vs Fasting ” post by Brad Pilon and i wanted to ask if it is my fault or for some reason it was deleted.So if by any chance it can be fixed,please give it a try because i wanna really read your review about Brad’s reasearch paper.Thanks!

  7. Evans
    November 21, 2012

    Hey JC i have been following your workout methods and i like them alot but i have question, ever since i have been woking out my legs the response has been so slow how can you advice me concerning a good progress in the best minimal time thanks.

  8. Derek D
    November 22, 2012

    Great tips JC. I’ve found, after developing a solid base of strength in size overall, that hitting targeted muscle groups more frequently while dropping volume for other groups is a great way to go to keep making progress.

    A big benefit is that when one specializes a muscle group, they can keep seeing gains in the mirror even when they are more advanced which is excellent for motivation.

  9. Darren @ Transformation Cheat Sheet
    November 22, 2012

    Thanks for the great tips and examples JC. I should be doing this with my shoulders as they have never been the same since I dislocated one of them many years ago. Never been able to get the size back. I’m sure this will do the trick.

  10. luis
    November 22, 2012

    can you incorporate it to Rusty’s VI?

  11. Mitch – Home Fitness Manual
    November 24, 2012

    JC, thank you for mentioning a way to get a decent workout from home. Resistance bands and dumbbell routines can be a simple, yet effective, way to really target the muscles that need more attention. Also, great advice on how Load should be paired with the right amount of intensity and duration. I totally agree.


  12. Luis
    November 25, 2012

    Spexially im of those that has underdeveloped upper chest nd shoulders.even if im in sarcoplasmic mode i notice those parts don’t respond much.

  13. JC Deen
    November 26, 2012

    @Evans: 20-rep squats are an option. Also using the RP method for things like leg extensions and leg curls.

    @Luis: I’d use this alone and return to VI when you’re done with the specialization block.

  14. Jacy Clark
    November 27, 2012

    Thanks for sharing such detailed information about specialization training. Most of us specially need to prioritize on certain muscle group.

  15. Ben
    November 28, 2012

    WOW this is an in-depth post. Good job. I definitely need to focus on my abs, the muscle is non existent!

  16. sarkari naukri
    December 1, 2012

    Dear Rusty Moore,

    I am a mother of 2 month old baby,During pregnecy i gained lots of weight.I want to shed my weight to come back in my normal shape.Can you recommend me some light exercises??

    Waiting for your prompt reply


  17. Thordur Bergmann
    December 20, 2012

    If not done correctly this training routine can become over training disaster. But if done right and with a great training partner you would see amazing results!

  18. Anina
    December 24, 2012

    Dear Admin
    Wow great what a informative article it is.
    thanks for sharing and giving such a wonderful article.I really appreciate your work.
    And I love to read your coming articles.

  19. Shazam
    December 25, 2012

    I agree with Thordur abit. A whole lot of sets going on there.

    Rusty you have any experience with slow reps 4-2-4 tempo, one set on any exercise and no more than 2 exercises. Mike Mentzer used pre exhaust for intermediate and rest pause with one all out rep not set. Appreciate anyones comments.

  20. Jackson
    December 27, 2012

    I did something very similar to the Overreach and Rest Approach some years back, only for my lower body. I started lifting here and there when I was 19, and my upper body grew like a beast’s. My father and all my uncles have huge upper bodies, so I probably get it from them. But my legs: chicken bones. I confess, I didn’t spend nearly as much time on my legs. They didn’t respond as quickly as my upper body, and so they became an afterthought. Three years ago, I resolved to get beastly thighs and calves. I worked them three days per week, with a day’s rest between each workout, and weekends off, and I limited cardio to two days. I squatted and pressed and did extensions, lunges, and standing and seated calf raises, mixing up the rep range and intensity to promote both hypertrophy and mass. At one point, I was squatting and deadlifting hundreds of pounds, thanks to my trusty Breg back support (http://www.dme-direct.com/breg-back-support-with-pocket). Took me about two months, but I finally started to see the mass and striations in my thighs, glutes, and calves. I ate like a maniac, of course, but the back support really came in handy. I’m now happy to report I’ve got jean splitting thighs, cut like an action figure’s. Sweet!

  21. Greg
    December 31, 2012

    Awesome stuff. Thanks for the post.

  22. Brad
    January 1, 2013

    Great article Jc, I cant wait to put some of these tips to work in the gym.

  23. Sereyvorn – Build The Body
    February 18, 2013

    Hey JC,

    Great article.

    I like how you illustrate a very detailed course of action!

  24. Ankur Sharma
    April 22, 2013

    Hello Rusty Moore,
    I am only 27 but my eating habit has made me a blob. I feel depressed sometimes when my colleagues in office tease me. I really need your help tips to reduce body fat and controlling eating habits.

  25. Andy
    May 5, 2013

    I appreciate the techniques you provided for those troubled parts of the body that won’t mold how you wish them to. I’ve generally had a lot of difficulty gaining weight and muscle mass so I plan on transforming my workout to fit the advice you have detailed. Thank you!

  26. Trent – GTM Fitness
    November 17, 2014

    Great Article!

    JC is a great guy, and Rusty has to be too for letting such a great article on his sight haha.

    I really enjoyed the read. I think the part about only adding volume to the specialized muscle is very important. Trying to add volume to multiple muscle groups could invite overtraining, especially for us natural lifters.

    I used to almost get frustrated on to why certain parts of my body would not grow (Biceps and Calves). The main thing I learned to look at was how strong I was on certain exercises. For instance, take the barbell curl. At the time I was only lifting about 65lbs. Overtime this has pretty much doubled to 120lbs for multiple reps. My biceps are definitely there now!

    Learning to contract the muscle hard and consistently getting stronger is your best bet for stubborn muscles. I personally prefer the 3 day workout split for optimal strength gains each week.

    Once again, great article by JC.

  27. Tami Drake
    December 30, 2014

    Nice post. Thanks for the example you provided for a typical rest-pause cycle looks like.

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