Specialization

V

vikingblade

New Member
I'm a paraplegic, in a wheelchair. Obviously, no lower body training. I'm pretty happy with my upper body development right now, except my chest. I would like to concentrate, specialize on my my pecs, and bring em up as much as possible. An added incentive here, is my wife has given me a challenge that if I get my chest buff, she will seriously consider fufilling the ultimate male fantasy of two lady's at once
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I'm sure you guys can understand my urgency to get my chest up to par
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Like I said, the rest of my upper body is already pretty good and maintains easily. I'm thinkin 1 set at my 5RM of Chins and Overhead Press, once a week will maintain my lats, delts, bi's, tri's.

I know you guys are gonna want to suggest a more well rounded routine and rightly so, I agree with a balanced program being best, but, in the spirit of the season, and to help a guy snag the grand prize
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not to mention a great chest, can yas please give me some suggestions of how best to highly specialize on a bodypart(pecs). If you were going for the greatest amount of hypertrophy in your pecs possible, what would yas do? Not simply exercise suggestions, but issues like volume, frequency etc...
 
if I were you I'd lift in 6 week intervals.  2wks in 15 rep ranges, then 10, then 5.  performing flat pressing, overhead pressing, overhead pulling, and horizontal rows.  adding weight to every workout, then resetting w/ a rest and starting over.

whatever you do, I couldn't help posting just to wish you luck!


edit: your username is cool too
 
Thanks. I was wondering if a specialized program like a 10x3 or 8x8 etc.. would be worth a go, since the majority of my energy and recovery will go to chest. Would an aggressive program produce better results. How would training change if 1 bodypart was the focus?
 
I would stick with higher volume done HST style for the emphasis areas and just do a once a week maintenance for the rest. Perhaps 5 sets of 5, or something like that for your specialization area.
 
I agree with Tot,

I think once a week 1 set per muscle group would be plenty of maintenace.

So maybe your specialization one look something like this.

Monday Specialization Heavy maybe 5 sets of 5 reps

Wednesday upper body maintenace

Friday Specialization Heavy or Medium with slightly higher volume 3 sets of 12 reps.

Or basic HST load progression with the above schedule.

Lyle specialization program work well from what I hear.
 
Thanks guys. Ill have to look at Lyles specialiation. Im also thinking about a heavy Max-Stim cycle or maybe a 10x3 twice a week on chest. Looking for something that will really plump out the pecs.
 
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