Choosing a weekly training split part 8

Specialization is a method that focuses heavily on an individual body part, muscle group, or movement pattern. This approach is generally best short term, meaning weeks or months, not years. It is an excellent way to bring up a lagging area or lift, but you won't make much progress, if any, on other muscle groups or major lifts. The idea here is that you run a program 3 to 5 days per week for your selected body part or lift, then have one day for maintenance on everything else. People using this method should have a very solid foundation of strength and have been lifting seriously for at least a couple years before incorporating advanced splits like specialization. This is also not appropriate for a fat loss phase, in which case the focus should be on maintaining muscle overall and likely won't build much for lack of a caloric surplus. This is 100% a strength and hypertrophy (size) program. Even when building, nutrition still needs to be addressed. To gain appreciable size and strength, you must be in a surplus to give your body the building blocks it needs, but not so much that you gain more fat than muscle. You'll need plenty of protein, and while it's not impossible to build a lot of muscle on a keto or low carb diet, we tend to short-change our heavy lifting without consuming at least some carbs. An example, squat specialization: Monday Heavy back squat 5x3-5 Split squat 3x8 each side Tuesday Moderate front squat 4x6-8 Quad ext 3x12 Hamstring curl 3x12 Wednesday- Maintenance day Deadlift 5x5 Cable row 4x6 Bench 5x5 Walking lunges 3x30 Farmer carry 3x:45 Thursday Heavy back squat 5x3-5 Split squat 3x8 each side Friday Moderate front squat 4x6-8 Quad ext 3x12 Hamstring curl 3x12 Sat, Sun Rest