There are plenty of differing opinions on “specializing” on body parts and so on. The only thing I’ve ever specialized on was my arms, with Charles Staley’s Escalating Density Training. Did it for four weeks and my arms got a fair amount bigger, but I regretted it. I also gained 3-4 pounds of fat because I didn’t realize how much less I’d be burning, and that wasn’t worth it.
I think the more advanced you are the more you may “need” to specialize on one area or body part or movement while putting the others on hold. In other words, when you really know how to do it and what to do to specialize, you are possibly ready.
But I highly prefer another approach: Chad Waterbury advises simply increasing the frequency of your training regarding the lagging body parts in question. True novices don’t even need that, in my opinion: they can simply stick with basic compound exercises and, provided there is a balanced program in place, they will do fine. But take me for example…for some reason, my traps would simply not grow. In particular my upper traps were lagging. Enter Chad Waterbury’s Perfect 10. It works, trust me! And since you can do that concurrently with almost any program (except perhaps hardcore fat loss), there is no need to reduce the training volume of other body parts! You get the best of both worlds.
Another similar, but more comprehensive and sustainable approach, is his HFT Handbook article/program (it’s more like a set parameters). You pick lagging body parts and focus on them more, but not to the detriment of your “good” areas.
I believe that frequency not only provides the largest amount of hypertrophy for a given area or areas, it also improves the neural pathways to the extent that they will continue to grow more after you decrease the frequency. Case in point, I used to rock climb and mountain bike a lot. My lats, rear delts, and quads grow with little to no extra attention. Christian Thibadeau cites the case of one of his trainees, Sebastian-somebody who goes by “da_beast” online…the guy’s traps grow like mad with no work, and he believes it is because he used to carry heavy stuff around as a young kid.
So to recap…
Unless you are advanced (training for 2.5-3 years or more), total specialization is probably not the best option for you. If you’re truly advanced though, you probably know your body very well. Even then…
High frequency training will probably get you the most bang for your training buck: simply increase the frequency, within reason, of the lagging body part. This goes for everyone except rank beginners.
Everyone should hit their lagging body parts a bit harder than the others, but it’s probably a bad idea to totally specialize. If your lats are huge and your biceps won’t grow, stop doing pullups and do close-grip chinups. If your triceps are lagging, narrow your bench press grip and do more dips.
There is a difference between turning a weakness into a strength and specializing. The former is your key to success in weight training and arguably in life…while the latter is usually a way to decrease your overall fitness and training efficiency.
Two neglected areas, in my view, are grip strength and the neck. If you want real world functionality, train your neck and grip. If you want to look good in long sleeved shirts and with clothes shirt on, train your forearms and neck.
Think about it. If you can deadlift 500 but only with straps, are you going to be able to pick up a 300 pound boulder or tree? Doubtful! If you can do a ton of chins but only with straps, is that going to help you climb out of a pit made by a meteorite that barely missed you? (Ok, ok, I need better examples)
The neck is pretty important too. You need a developed neck, if not a bull neck, to look balanced. Pencil necks suck. Your neck also comes into play in preventing injuries to your head and spine whether you got punched, were in a car wreck, or just slipped and fell.
This topic has been covered more than extensively enough, but there are basically four types of grip/forearm strength: crushing (handshake strength), pinching (thumb strength), supporting (like holding onto a barbell while you lift it off the ground), and wrist strength (wrist curls, etc, etc). Each has some carryover to the others, but not much. So if you want a great grip, train them all. Google for John Brookfield if you really want the lowdown on it – his book is probably worth it and he has plenty of tips on Ironmind.
Another great way to train your grip is to use a 1.5″ rope doubled up in each hand for exercises like pull-ups, presses, and rows. For an in-depth explanation check out CW’s Rope Revolution.
As for the neck, I have a Hercules Headstrap from Ironmind, but I don’t think it was worth it. You can do neck flexion/extension with a plate just fine, and I really like doing isometric bodyweight holds on a Swiss ball. Get in a pushup position with your forehead on a Swiss ball and then lift your hands gradually until you are supporting your weight, or a lot of it, with your neck. Be careful training your neck. DO NOT PUSH YOURSELF BEYOND YOUR LIMITS. I also strongly advise against doing rotation movements with your neck, and I think side-to-side movements are a bad idea too. Do the Swiss ball holds for time, at most for 45 seconds. You can do a similar thing standing with rubber stretch bands, figure it out. Works your core nicely too…maybe I should call it a neck plank.
I definitely agree with you here.
For those starting out (and trying to lose weight) it is especially important to focus on a whole body workout (and lots of compound movements).
I usually alternate in one or two targeted exercises like bicep curls and side lat raises in each workout- but the bulk are compound multi-joint exercises.
I also make an exception for grip strength exercises and abdominals. The former I include at the end of my workout and the latter I do on off days.
totaltransformation,
I think compounds are vital for everyone, and total body offers the best results I’ve seen, period. I simply see no reason not to work upper and lower body on the same day!
if “80% of your results come from 20% of your effort” then that 20% is definitely compounds!
Dan John says it best…”you don’t need an ab wheel if you do military presses for 45 minutes!”