High-Frequency Specialization Workouts

Gain Slabs of Muscle, Make an Undersized Bodypart Grow Massive, or Improve Your Strength on a Specific Lift with High-Frequency Specialization Workouts

     Sometimes it’s a good idea to specialize on a muscle group that is lagging behind your other bodyparts or to follow a specialization program for a specific exercise that you really want to get stronger on.  If you’re struggling to gain weight in general, it can also help to follow a “squat and pull” specialization program, as heavy leg and back work is often what is needed to produce big-time mass gains.

     High-frequency training combined with high-volume workouts can be great for quick gains in muscle size or strength as long as you don’t try to do the workouts for the entirety of your body..  The key is to increase the frequency and the volume on a certain muscle group, maybe two, or a specific lift while also reducing the work on the remainder of your muscles.

     In this article, I’m going to propose three different workout programs in order to demonstrate three unique ways that you might go about training with a high-frequency specialization routine.  The first one is a mass-building program that focuses on high-volume, high-frequency squats and “pull” training—both deadlifts and the quick lifts.  The 2nd program is an arm-specialization program.  Although I will use arm training for the example workout routine, it can also be applied to any other muscle or muscle group.  Finally, the 3rd regimen is a bench press specialization program.  Like the 2nd routine, it can also be modified to focus on any other lift that you need to improve.

     I will explain the details of how to make these programs work as I outline the various workouts.

The MASS Builder

     Our first program is for anyone who has been struggling to gain mass or, heck, just bodyweight in general.  If you’re the prototypical ectomorph just like I was—I might have weighed 130 pounds soaking wet when I graduated high school 35 years ago—then this is just the program for you.  Now, having said that, I must also utter a word of warning.  This is not the program to start your training with right off the bat.  If you’re brand-spanking-new to training, get on a “basic” full-body routine training just 2 to 3 days per week.  However, if you have been training for some length of time and you’re still struggling to gain mass, then this regimen is just what the mass-building doctor ordered.

     This uses a split system of training but does it in a unique way.  You will train on a 4-on, 1-off schedule.  The first day will be squats and lower body pulls.  The 2nd day will be an upper body “press” workout.  Then on day three you will return to another squat and pull session with some variation from the day one workout.  Finally, the 4th day of training will be an upper body “pull” workout.  Let’s get to it.

Day One: Squat and Lower Body Pull Workout #1

Barbell squats: ramps of 5s, 2 back-off sets of 8 reps.  For your first squat/pull session, you will do progressively heavier sets of 5 reps on back squats.  Take your time to work up to one heavy, near all-out set of 5 reps.  The amount of sets that you will do depends on your strength levels, but do at least 5 sets.  So, let’s say that your max on the squat for 5 reps is only 225 pounds—and we’re talking about deep, butt-to-your-calves squats; you know, real squats—you might do a set with the empty Olympic bar, and then do 5 progressively heavier sets of 135, 155, 185, 205, and 225 pounds.  Keep in mind that that is just an example.  You might do even more sets than that, which is often a good idea even if you’re not that strong.  Don’t discount those progressively heavier sets as just “warm ups” the way a lot of lifters, apparently, do these days, thinking that just your last heavy and hard set is the one that “counts.”  More sets means a higher workload and that is generally a good thing.  If you’re significantly stronger, then you might do as many as 8 to 10 sets working up to your last set of 5.  For example, if you can squat 315 for a deep set of 5 reps, your sets might look like this: 135x5, 155x5 185x5, 205x5, 225x5, 245x5, 275x5, 295x5, 315x5.  Whenever you finish your last set of 5 reps, drop down in weight and do 2 back-off sets of 8 reps.  Our example 225-pound squatter for 5 reps might go back down to 185 for 2 sets of 8, for instance.

Sumo deficit deadlifts: ramps of 5 reps.  When you are finished with the barbell squats, it’s time to do one of the most underrated and undervalued mass-building movements, the sumo deficit deadlift.  The exercise has several values for building your legs, your back, and bulk-building in general.  The first is that it combines a squat with a deadlift.  You have to squat down to start the lift.  Then, because of the length of time it takes to complete the lift, the “time under tension” is greater.  It will work your quads, hamstrings, lower back, mid-back, and your traps in quite some fashion.  If you’ve never tried it before, then give it a shot.  Do progressively heavier 5s just as with the squats, taking your time to work up to one hard, but not quite max, set of 5 reps.

Day Two: Upper Body “Press” Workout

Flat barbell bench presses: 3 sets of 5 reps.  Do one to three warm-up sets, depending on your strength level, and then load the bar with the weight you would use for one all-out set of 6 or 7 reps.  Now, attempt 3 sets of 5 reps with that weight.  If you get 5 reps on all 3 sets, add weight at the next Day Two session.  If not, stick with that weight until you do get 5 reps on all 3 sets.

Military presses: 3x5.  Same method as the bench presses.

     That’s it for your upper body press workout.  Don’t try to do more.  You want to save most of your energy for your lower body workouts.  And don’t worry.  Your weights will still go up on these lifts because of the hard, frequent lower body sessions.  And, yes, you will also increase upper body size, as well.

Day Three: Squat and Lower Body Pull Workout #2

Barbell squats: 5x5.  For your 2nd lower body session, do a couple of light warm-up sets of 5 reps, then load the bar with what you would use for about 8 reps if you were doing one hard-as-heck set.  Now, do 5 sets of 5 reps with that weight.  When you first start the program, since you will still be sore from the Day One workout, don’t use a weight that is too heavy.  You may need a few workouts to adapt to the training frequency so, when in doubt, use less weight not more.

Power cleans: 5x5.  Since deadlift work can take a lot out of you, you will replace the deadlifts with power cleans for Day Three.  Use the same method as with the squats.

Day Four: Upper Body “Pull” Workout

Weighted chins: 3x5.  Use the same method on the chins as with the bench presses and military presses from Day Two.

Barbell curls: 3x5.  Yep, same method as the other upper body movements.

Tips

• Take off one day after the Day Four workout and then repeat.  If you feel as if you need it, you can take 2 days off after every 2 cycles.  So, you might train on a 4-on, 1-off, 4-on, 2-off schedule.  Don’t train any less than that, however.  Your body will adapt to the lower body sessions.  When it does, then watch out!  That’s when you grow.

• You should feel good after the upper body days.  You should always feel as if you could have done more and have a hearty appetite about 30 minutes to an hour after training.

• Make sure that you’re eating plenty of food, getting plenty of protein each day, and are sleeping at least 8 hours every night.  Limit your activities outside of the gym, as well, so that your body can focus entirely on getting stronger and bigger.

• Constantly try to add weight to the Day One sessions.  Put all of your effort into that day and the rest of the program will work.

Arm Specialization Program

     This program will show you how to use high-volume, high-frequency training to grow a lagging bodypart.  I have chosen arms because, hey, who doesn’t want big biceps and triceps?  Let’s admit it, big arms are what most young men want above all else.  Heck, old dudes like me, too, for that matter.  However, you can also use this technique to grow any of your muscles that are struggling behind others.

Monday, Wednesday, and Friday: High-Volume Arm Workout

Barbell curls: 6x6.  Select a weight, after warm-ups, on barbell curls where you could get about 10 reps if you were doing it for one hard, all-out set.  Now, attempt to do 6 sets of 6 reps with that weight.  Rest no more than one minute between each set.  You probably won’t have much problem getting all of your reps on the first 3 sets, but it will begin to get tough after that.  Do 6 sets even if you miss 6 reps on any of them.  If you get 6 reps on all 6 sets, add weight at the next session.

Skull crushers: 6x6.  Use the same method on these as the barbell curls.  If you wish, you can alternate between both of these movements.  If you elect to go that route, then rest only 30 seconds or so between sets.  So, you would do a set of barbell curls, rest 30 seconds, do a set of skull crushers, rest 30 seconds, and return to barbell curls, alternating back and forth until all 6 sets are complete on each exercise.

Supersets:

   Cable curls: 8x8

   Triceps pushdowns: 8x8

Do a set of cable curls and immediately go to the pushdowns as soon as you are finished with the curls.  Rest about one minute, again, between each superset.  For each movement, select a weight where you would get about 12 reps if you were attempting only one max-effort set.

Tuesday and Saturday: Full-Body Workout

Barbell squats: 2x6-8.  After warm-ups, do 2 sets of 6 to 8 reps with a weight that you would use for about 10 reps if you were just doing one all-out set.  You should get each set with relative ease.  Use this same method on all other lifts at this workout.  You want all of your energy, and recovery abilities, to focus on growing bigger arms.

Bench presses: 2x6-8

Chins: 2x6-8

Stiff-legged deadlifts: 2x6-8

Tips

• As with the upper body days in the mass-building workout, the full-body sessions here should be relatively “easy.”  You should feel good after the Tuesday and Saturday sessions.  Don’t overdo it on these days or you won’t recuperate enough to handle the high-volume specialization workouts.

• At first, especially if you’re not accustomed to such high-frequency, high-volume workouts, you are going to still be sore on the Wednesday and Friday sessions.  To start, you may need to drop the poundages used slightly on those days.  After a couple of weeks, however, you should be getting good arm pumps at each workout session and adding weight to the Monday workouts week-to-week.

• If you decide to do a specialization workout for larger muscle groups, such as chest or back, then limit your M, W, F workouts to just one bodypart.  For example, for your chest, you might just do incline barbell presses for 6 sets of 6 reps and flat bench flyes for 8 sets of 8 reps.

Bench Press Specialization Program

     With this program, I’ll demonstrate how to boost your strength on a single lift.  I’ve chosen bench presses because of its popularity.  Just like a lot of lifters want big arms, many also want a big bench press.  However, this program can also be used to bring up other lifts.  After outlining the routine, I’ll offer some suggestions to make it work for other lifts.

Monday: Heavy Bench Workout

Bench presses: Ramps of 5s, triples, and singles.  On Monday, do progressively heavier sets of 5 reps, working up to a hard but not necessarily all-out set of 5.  Once you hit your top set for 5 reps, start doing progressively heavier triples, once again working up to a not-quite-all-out set of 3.  Then, switch over to progressively heavier singles and do the same thing.

Lat exercise: 2 to 3 sets of 8-10 reps.  When you are finished with your bench presses, select some sort of lat movement.  It could be chins, lat pulldowns, or inverted rows.  Do only 2 to 3 work sets, stopping each set a rep or two shy of muscular failure.

Triceps exercise: 2-3x8-10.  Now, select some sort of triceps movement, such as pushdowns, skull crushers, or California presses, and use the same method as the lat exercise.

Front delt exercise: 2-3x8-10.  Again, select a movement for your front delts and use the same method as the lat and triceps movement.  This could be front dumbbell or barbell raises, front plate raises, or even lying barbell raises.  With the lying barbell raise, you lie on a bench in the same manner as if you were doing a bench press.  Keep your elbows relatively straight, and lower the bar down to your waist/upper legs and then raise it back up to the start of your bench press position.

Tuesday: Full-Body Workout #1

Squats: 3x5.  After warm-up sets, do 3 sets of 5 reps, stopping each set a rep or two shy of momentary muscular failure.

Deadlifts: 3x5.  Use the same method as the squats.

Barbell curls: 3x5.  Use the same method as the squats and deadlifts.

Wednesday: Light Bench Press Workout

Bench presses: 5-rep ramps.  Do progressively heavier sets of 5 reps, the same as Monday, but only work up to a weight that is 80% of your top 5-rep weight from the previous workout.  Forego the triples and singles.

Assistance movements: 2-3x8-10.  Use the same auxiliary exercises that you utilized at the Monday workout.  Use a slightly lower weight on each one of them from the Monday session.

Friday: Medium Bench Press Workout

Bench presses: Ramps of 5s followed by triples.  Do progressively heavier sets of 5 reps, the same as the Monday session, and then follow this up with triples, but only work up to a weight that is 90% of your max triple that you did at the Monday workout.

Assistance movements: 2-3x8-10.  Use the same auxiliary exercises that you utilized on your heavy and light days.  You can train these with the same intensity as the Monday session or use a weight in-between the Monday and Wednesday workouts.  You can also rotate to some new movements, but stick with lats, triceps, and front delts, in that order, as those are the muscle groups most responsible for building a big bench.

Saturday: Full-Body Workout #2

Repeat the session that you did on Tuesday.  You can train just as hard as Tuesday or use slightly lighter weights.

Tips

• You may notice that this is essentially nothing other than a Bill Starr-style heavy-light-medium routine but one programmed for a specific lift.  By focusing on one lift instead of a whole body routine, you will get much stronger on this one lift than you would if you were attempting to train 3 or more at the same time.

• You should feel good after the Tuesday and Saturday workouts.  You should, as with the full-body sessions in the arm-specialization program, have a hearty appetite about 30 minutes after you train and leave the gym feeling as if you could have done significantly more.

• If you want to use this program to build up your squat, you can simply swap over from bench presses to squats on the ramps.  For the assistance movements, do an exercise for your lower back, one for your hamstrings, and a heavy abdominal movement.

• If you elect to train your deadlift in such a manner, cut out the Wednesday workout and only deadlift on Mondays and Fridays.  You can even cut out deadlifts on Fridays and replace them with something such as deficit deadlifts or use the deadlift version that you aren’t trying to specialize on.  For example, if you deadlift conventional style, then do sumo deadlifts at the Friday session or vice versa.

     Hopefully, this has given you food-for-thought when it comes to specialization training and high-frequency training.  Use the programs exactly as written for 8-12 weeks, and then you can make some changes of your own.  Perhaps I’ve even given you some ideas for how you can create your own specialization programs.  The key is to train with more frequency and even more volume on one muscle group or lift while lowering the frequency and volume of the remaining muscles (or lifts).

     As I was going through a lot of older bodybuilding magazines for my current In the Footsteps of Legends series, I noticed something.  All of the old-school bodybuilders from the silver and golden era of bodybuilding yore did some kind of specialization training once they were advanced.  They were constantly attempting to bring up their weak bodyparts for a complete and symmetrical physique.  Same thing when it comes to strength.  Marvin Eder, for example, would focus on a specific lift—such as the bench press—on one training day while training the rest of his lifts on a separate session.  If specialization worked for the old-school legends, then it can still work today.

     If you have any comments or questions, then please leave them in the “comments” section below.  You can also send me an email if you prefer a private conversation.  I typically get around to answering my emails every couple days.

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      I have several different articles that I have already started.  Tentatively, these will be some of my upcoming posts:

• My 6th, and final, article of my series In the Footsteps of Legends on the training of golden era bodybuilders.  Part 6 will be calves and abs.  I’ve found a couple of older training articles in some magazines going back to the ‘80s for some, hopefully, unique workout tips for these undertrained (and not as often written about) muscle groups.

• A training article that I started making notes on over a year ago and somehow have not gotten around to writing entitled The Fighter’s Physique: How to Train Like a Fighter and How to Train to LOOK Like a Fighter.  However, I finally started writing this article last week.

• Part Two of my series on Integral Bodybuilding.  I wrote the first one in April.  Part Two involves another conversation with my dog Kenji.  And, no, you didn't read that wrong.  He’s quite the philosopher.

     Look for my next post in a few days.