Knowledge
The Pendulum Specialisation Approach: New Growth for Advanced lifters
Articles, Strength and performance, Training
Advanced lifters are often stuck in a catch-22 situation.
On one hand their body is so well adapted to the stress of resistance training that they need a very powerful training stimulus to keep progressing. This either means doing a very high amount of volume, frequency, or intensity of effort. Or even several of these.
On the other hand because they are more neurologically efficient and stronger, they can easily create excessive local and/or central fatigue if they train each muscle group in the way they require to keep progressing. In which case they won’t progress either.
That’s why it is my strong conviction (based on a lot of experience) that the best way for an advanced lifter to keep progressing is to use training specialization: targeting 75% (or more) of your efforts on improving 1-2 muscles at a time (or one “big lift” if strength is your thing). This is done for a short block after which you rotate to different muscles or a different lift.
Typically, I use blocks of 3-4 weeks when using specialization training with clients or myself. But for a lot of people this can be unsettling. Not because of all the work invested on their focus muscles, but because of the very low amount of work allocated to everything else. Although I promise that this doesn’t lead to any regression (it can even help by re-sensitizing muscles to the training stimulus), the fear of regression was enough for some to lose motivation.
And if motivation goes down, so do results.
I thus designed an alternative approach based on my old pendulum-training format, which changed the focus every training week. Only this time, instead of changing the intensity zone every week, you change the focus muscles.
THE PENDULUM SCHEDULE
This is the schedule for the specialization work. I will talk about the actual training split as well as the workouts themselves in a moment.
Week 1: Chest & biceps
Week 2: Quads and Hams (or glutes and hams)
Week 3: Back & Triceps
Week 4: Delts and Traps
Week 5: Repeat
THE WEEKLY SCHEDULE
The “level 1” version of this plan has you train 4 days a week.
Day 1 – Specialization + modified push (quads, pectorals, triceps, deltoids)
Day 2 – Specialization + modified pull (hams, lats, upper back, traps, biceps)
Day 3 – Specialization + modified push (quads, pectorals, triceps, deltoids)
Day 4 – Specialization + modified pull (hams, lats, upper back, traps, biceps)
Note that the muscles you are specializing on are trained in the “specialization” part of the workout. You remove it from the “regular” portion of the session.
For example if you are specializing on chest and biceps, you take out the pectoral exercise from the modified push workouts and the biceps exercise from the modified pull days.
The “level 2” version of this plan has a frequency of 5 workouts per week. This should only be done by people with good recovery capacities and a low-stress lifestyle and can only be done for 4 weeks (a full specialization cycle) after which you need to use a de-load week.
Day 1 – Specialization + modified push (quads, pectorals, triceps, deltoids)
Day 2 – Specialization + modified pull (hams, lats, upper back, traps, biceps)
Day 3 – Specialization + modified push (quads, pectorals, triceps, deltoids)
Day 4 – Specialization + modified pull (hams, lats, upper back, traps, biceps
Day 5 – Specialization workout
THE TYPES OF WORKOUTS
There are two “building-blocks” to this approach. It is important that most workouts include both sections: you start your session with the specialized section then perform the regular one.
Specialization section: higher volume (around 8-10 sets per specialized muscle) and more reps in reserve per set (around 2 or even 3). This section includes two exercises for each muscle, so 4 total exercises for 4-5 sets each. The two specialized muscles are trained as antagonist pairings (example: pectoral exercise set 1 / rest 60 seconds / biceps exercise set / rest 60 seconds / go back to pectoral exercise for the second set, etc.)
Regular section: lower volume (1-2 sets per muscle) with a very high intensity of effort (mostly using set extension methods like rest/pause, drop sets, myo reps, etc.). This section includes 4 total exercises.
While the amount of work for the specialized muscle is high (especially considering the frequency), it still only amounts to 12-14 sets per workout. Which is manageable from a central fatigue standpoint.
THE SPECIALIZATION SECTION
You have 4 or 5 specialization sections depending on the level you use.
These workouts use regular sets; they do not use intensification methods like rest/pause, drop sets and the like.
They use a daily undulating periodization schedule, meaning that the sets, reps and intensity zone vary with each workout.
Specialization section day 1
Number of exercises: 4 (2 for each of the specialized muscles)
Structure: A1/A2 alternating sets (and B1/B2)
Intensity zone: heavy hypertrophy (80-85%)
Sets: 5 per exercise
Reps per set: 4 to 6 (2-3 reps in reserve)
Type of exercises: Ideally multi-joints (free-weights)
Rest periods: 90 seconds between A1 and A2 (and B1/B2) and 120 seconds after A2 (and B2).
Here’s an example:
A1. Decline bench press
5 x 4-6
90 seconds of rest
A2. Barbell curl
5 x 4-6
120 seconds of rest
B1. Flat DB bench press
5 x 4-6
90 seconds of rest
B2. DB hammer curl
5 x 4-6
120 seconds of rest
Specialization section day 2
Number of exercises: 4 (2 for each of the specialized muscles)
Structure: A1/A2 alternating sets (and B1/B2)
Intensity zone: Light (50-55%)
Sets: 4 per exercise
Reps per set: 15 to 20 (2-3 reps in reserve)
Type of exercises: More targeted exercises
Rest periods: 60 seconds between A1 and A2 (and B1/B2) and 90 seconds after A2 (and B2).
Here’s an example:
A1. Cable cross-over
4 x 15-20
60 seconds of rest
A2. Cable curl
4 x 15-20
90 seconds of rest
B1. Decline DB flies
4 x 15-20
60 seconds of rest
B2. Rope hammer curl
4 x 15-20
90 seconds of rest
Specialization section day 3
Number of exercises: 4 (2 for each of the specialized muscles)
Structure: A1/A2 alternating sets (and B1/B2)
Intensity zone: Moderate hypertrophy (75-80%)
Sets: 5 per exercise
Reps per set: 6 to 8 (2-3 reps in reserve)
Type of exercises: Ideally multi-joints (free-weights)
Rest periods: 90 seconds between A1 and A2 (and B1/B2) and 120 seconds after A2 (and B2).
Here’s an example:
A1. Weighted dips
5 x 6-8
90 seconds of rest
A2. Preacher curl
5 x 6-8
120 seconds of rest
B1. Low-incline (15 degrees) DB bench press
5 x 6-8
90 seconds of rest
B2. EZ bar narrow grip curl
5 x 6-8
120 seconds of rest
Specialization section day 4
Number of exercises: 4 (2 for each of the specialized muscles)
Structure: A1/A2 alternating sets (and B1/B2)
Intensity zone: Density workout (60-65%)
Sets: 4 per exercise
Reps per set: 10-12 (2-3 reps in reserve)
Type of exercises: More targeted movements
Rest periods: 30 seconds between A1 and A2 (and B1/B2) and 45 seconds after A2 (and B2).
Here’s an example:
A1. Pec deck machine
4 x 10-12
30 seconds of rest
A2. DB curl (both arms at the same time)
4 x 10-12
45 seconds of rest
B1. Low to high cable cross-over
4 x 10-12
30 seconds of rest
B2. EZ bar reverse curl
4 x 10-12
45 seconds of res
Specialization section day 5 (only for level 2)
Number of exercises: 6 (3 for each of the specialized muscles)
Structure: A1/A2 alternating sets (and B1/B2)
Intensity zone: Heavy/Moderate/Light (80-85%/75-80%/50-55%)
Sets: 4 per exercise
Reps per set: Variable (2-3 reps in reserve)
Type of exercises: Multi-joints and targeted
Rest periods: Variable
Here is an example:
A1. Decline wide-grip bench press
4 x 4-6
90 seconds of rest
A2. Barbell curl
4 x 4-6
120 seconds of rest
B1. Low-incline (15 degrees) DB press
4 x 6-8
60 seconds of rest
B2. DB hammer curl
4 x 6-8
90 seconds of rest
C1. Cable cross-over
4 x 15-20
60 seconds of rest
C2. Wide-grip EZ bar curl
4 x 15-20
90 seconds of rest
THE REGULAR SECTION
This is the second half of your workouts.
It uses a modified push/pull split, which is as follow:
Modified push workout:
– 1 exercise for quads
– 1 exercise for pectorals
– 1 exercise for deltoids
– 1 exercise for triceps
Modified pull workout:
– 1 exercise for hamstrings/posterior chain
– 1 exercise for lats
– 1 exercise for upper back
– 1 exercise for biceps
NOTE: As I mentioned earlier, a muscle that was trained in the specialized section is not trained in the regular one. For example, during a pectoral & biceps specialization you would drop the pectoral exercise from the regular push workout and the biceps exercise in the regular pull workout.
For this section you perform only 2 work sets per exercise but use an intensification method of your choice. I recommend using set extension methods like rest/pause, drop sets, myo reps and range of motion drop sets. And these sets should be taken to failure or close to it.
For that reason, more targeted and stable (machine or pulleys) exercises should be used.
Here’s an example of a modified push workout:
NOTE: the exercise order starts at “C” because the A and B series were done in the specialized section.
- Hack squat machine
2 x 8-10 reps + rest/pause
120-150 seconds of rest
- Machine chest press
2 x 8-10 reps + rest/pause
120-150 seconds of rest
- Cable lateral raise
2 x myo rep sets (start with 10-12 reps close to failure, the do 3-5 micro-sets of 3-5 reps with 7-10 seconds of rest in-between… something like 12 reps / rest 10 sec / 3 reps / rest 10 sec / 3 reps / rest 10 sec / 3 reps / rest 10 sec / 3 reps / rest 10 sec / 3 reps)
120-150 sec of rest
- Rope triceps pressdown
2 x myo reps
And here’s an example of a modified pull workout:
- Leg curl
2 x 8-10 reps + rest/pause
120-150 seconds of rest
- Single arm lat row
2 x 8-10 reps + rest/pause
120-150 seconds of rest
- Neutral grip seated row (shoulder width grip)
2 x 8-10 reps + rest/pause
120-150 seconds of rest
- Cable curl
2 x myo reps
120-150 seconds of rest
ASSEMBLING THE WORKOUTS
The design of the whole session is fairly simple. You just have to add block sections (specialization and regular) together to create your daily workout.
Don’t forget that the specialization workout changes at every workout during the week.
Also keep in mind that the muscles you are specializing on during a specific week is taken out of the “regular” section of the workout.
For example:
* During the pectorals & biceps specialization week, you take the pectoral exercise out of the modified push workouts sections and the biceps exercise out of the modified pull workouts sections.
* During the quads & hamstrings specialization week, you remove the quad exercise from the modified push workouts and the hamstrings/posterior chain movement from the modified pull workouts.
* When you do the back & triceps specialization week, you remove ONE of the upper back exercises (keep either the lats or upper back movement) from the modified pull sections and the triceps movement from the modified press sections.
* For the delts & traps specialization week you remove the deltoid exercise from your modified press sections but you can keep the modified pull workouts the same.
Here’s what a session would look like.
For example, this is the first workout day of a pectoral & biceps specialization week (a modified push workout).
A1. Decline bench press
5 x 4-6
90 seconds of rest
A2. Barbell curl
5 x 4-6
120 seconds of rest
B1. Flat DB bench press
5 x 4-6
90 seconds of rest
B2. DB hammer curl
5 x 4-6
120 seconds of rest
- Hack squat machine
2 x 8-10 reps + rest/pause
120-150 seconds of rest
- Cable lateral raise
2 x 8-10 + drop set (lower weight by around 50% and do as many reps as possible)
- Rope triceps pressdown
2 x 8-10 + drop set (lower weight by around 50% and do as many reps as possible)
WHY DOES THIS APPROACH WORK?
- It provides an extreme stimulus for two muscle groups at a time via both a high volume and high frequency (4-5 workouts per week, 32-40 weekly work sets per specialized muscle) without providing excessive overall systemic stress or central fatigue.
- The daily undulating periodization approach has been shown to provide a little bit more gains in size and strength compared to always training a muscle the same way. With this approach, a muscle receives 5-8 different type of stimuli (the 4-5 different intensity zones for the specialization workouts and the several intensification methods you can use when not specializing on a muscle).
- The reduced volume of work (4 work sets per week) that each muscle receives 3 weeks out of 4 can re-sensitize the muscles to the high volume work, making the next specialization week even more effective.
- The high frequency with which you train a muscle during the specialization week will improve your capacity to contract that muscle, recruit high threshold motor units and produce tension. Basically, the specialization week will make any subsequent training for those muscles, more effective.
QUESTIONS AND ANSWERS
QUESTION: Do I need to use the same exercises for all the specialization workouts during the week?
ANSWER: No, you don’t. In fact, in the example I provided, I used different movements. From a hypertrophy perspective there might be a slight benefit to using different exercises on each workout, provided that the selected exercises load the muscle properly. If you pick an exercise where you don’t “feel” it in the proper muscle (local burn while training, local pump, local fatigue) then you are better off sticking to movements that load the muscles properly even if they are the same at every session.
QUESTION: Can I change my exercises and intensity methods on all the regular workouts?
ANSWER: Absolutely. The regular workout is all about maximizing muscle fatigue in a few sets. As long as you get there, it will work. Even if you change exercises every session, that’s fine as long as the exercise loads the target muscle properly. That having been said, if you are comfortable with some exercises, you can keep them in for a long time too.
