Beyond-Brawn-2nd-Edition

BEYOND BRAWN
single- or double-pause reps, one-and-a-half reps, and possible use of partial
reps. And you need to choose an appropriate rep count, exercise selection,
training volume, and between-set rest periods, as detailed elsewhere in this
book. Do not try to combine many formats in a single specialization program.
Be prudent in your selection, then stick with your choice for at least
6–8 weeks to give it a fair trial. Later on you can try another program with
different formats, and compare results.
12.56 During a specialization program, experiment with training the focus body
part or exercise twice a week (or three times every two weeks), rather than
just once a week. For just a few weeks, or even a couple of months, an
increased training frequency during a specialization program may be productive,
but only if…
a. you severely cut back on training for the rest of your body,
b. you are making no effort to progress in those areas,
c. you are fully meeting your nutritional requirements, and
d. you are getting lots of rest and sleep.
12.57 If you try this increased training frequency for the focus exercise or body
part, you can either use the same specialization workout more frequently,
or use two different specialization workouts (for the same focus exercise or
body part) and alternate them. If or when the specialization work falls on
the same day as the maintenance work for the rest of your body, perform the
specialization work first, rest ten minutes, and then do the exercises for the
rest of your body. e focus body part or exercise must get priority.
Eclectic training programs
12.58 A single training program does not have to use the same format of cadence,
rep count, sets, intensity, rep pauses, rest periods, etc., for all exercises. You
may even use a different specific format for each exercise in the program.
ere are many potentially productive ways to interpret the same framework
of abbreviated training. Different exercise choices and varying numbers
of exercises make up only part of the rational variety you can use.
12.59 Following on from the different interpretations of hard work explained in
Chapter 9, and the different ways of performing reps explained in Chapter
11, here is an example of an eclectic program based on Framework 2. Only
work sets are listed. Warmup sets would be additional.
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