Nick Nilsson - Specialization Training: Blowing Up Individual Body Parts

Prior to beginning any exercise program, you must consult with your physician. You must also consult your physician before increasing the intensity of your training. The information in this book is intended for healthy individuals. Any application of the recommended material in this book is at the sole risk of the reader, and at the readers discretion. Responsibility of any injuries or other adverse effects resulting from the application of any of the information provided within this book is expressly disclaimed.

Price World Publishingwww.PriceWorldPublishing.com

Copyright 2012 by Nick Nilsson

All rights reserved. Neither this book, nor any parts within it may be sold or reproduced in any form without permission.

eISBN: 9781619840256

Specialization training is used whenever you have a particular body part or parts that are lagging behind the other body parts in terms of strength or development. It is a strategy to help it catch up. Follow only one of these specialization routines at a time as each one places a targeted strain on your recovery ability. Using two or more specialization techniques will overtax your system and compromise your results.

Imagine your body has 100 units of recovery at its disposal. When you do a workout, for example chest, back and biceps, your body allocates a certain number of units of recovery to each body part.

Which body parts do you think will get the most units of recovery in this example? The chest and back, of course, because they are larger.

Where does that leave the smaller biceps? Lagging.

Specialization Training addresses this discrepancy. By focusing on one specific body part and reducing the recovery needs of all your other body parts, you can make tremendous progress in that specific body part in very short periods of time.

Imagine all the recovery that normally goes towards your whole body going to just your biceps!! The potential is truly staggering.

There are a number of other ways to specialize on your body as well. You can prioritize a body part, working it first while it strongest. You can work it every single day, forcing your body to continually rebuild the muscle, forcing adaptation. You can also specialize on your whole body by working it with 3 of the hardest exercises you can do.

All of these type of Specialization and more are covered in this manual. Ive made some absolutely incredible progress in unbelievably short periods of time with these programs. You can too!

Enjoy!!

Nick Nilsson

First thing in the morning after you wake up and last thing at night before you go to sleep, do one set to failure of an exercise for the body part you are specializing on, e.g. do a set of chin-ups for your back.

Do this every single day without fail, no matter how tired you are or where you are or even if you just did a full workout for that body part that day. Get as many reps as you can each time you do the exercise.

Your body will adapt to whatever workload you put on it. If you challenge your target body part every day, twice a day, your body will have no choice but to get bigger and stronger in that part.

How to do it:

• Bodyweight exercises are the most convenient for this type of specialization and will give you the greatest blood flow into the muscle, though essentially any exercise will work. If you have a home gym setup then you have basically every exercise you can do in it available to you.
• One of the effects of this type of specialization is a permanent increase in the blood flow to the muscle that you are working on.
• Over time, you will notice that the muscle pumps up easier than it used to, especially if it used to be a weak body part that was difficult to pump.
• Greater blood flow means more nutrients being delivered to the muscle, which means more growth in the long run.

Stick with the Daily Specialization Program until you reach the level you want to be at in your specialized muscle group. This may take a few months to accomplish but it will happen.

• It may seem like a long time but if you think about it, those months are going to go by anyway - you might as well do something productive with that body part.
• The nice thing about this program is that it does not require a decrease in the volume or intensity of work for other body parts, nor does it adversely affect the quality of your regular workouts.
• On non-training days, try adding a third session in the middle of the day. This will give you a little extra volume.
• You may wish to take one day off a week from this daily specialization to recover and improve but is certainly not necessary.

The Exercises:

Here are a few recommended specialization exercises for each body part. If you want, try rotating a few different exercises for the body part you are doing if more than one exercise is available. Always go to positive failure and always try to get more reps every time. Here are examples of bodyweight exercises that are very effective for the Daily Specialization Program:

Real Results:

Using handstand push-ups over a three-month period, I personally went from being unable to do one full

repetition at a body weight of 200 pounds to doing 40 full reps at 200 pounds! This strength carried over directly to barbell and dumbbell shoulder work as well as making a huge visual difference. Doing close-grip, behind-the- head chin-ups for one month netted an increase from 10 reps to 25 reps in one month.