It's time to take Specialization Training to
the NEXT level and FORCE the issue...with
progressive resistance...

The idea for this new 2.0 version of Daily Specialization
Training came to me as I was re-reading the famous story
of Milos of Crotona in ancient Greece, who lifted a calf (a
baby cow...not the calf muscle!) every day until he grew
into a bull (again, the baby cow, not Milos!).



This is an elegant example of the power of long-term,
progressive resistance.


What Is Daily Specialization?

Daily Specialization is the technique I talked about yesterday...
basically, you take one exercise and do ONE set of that
exercise TWICE a day, EVERY day.

And then you KEEP doing it...

So, for example, if you chose push-ups for your Specialization
exercise, first thing every single morning you would do one
set of as many push-ups as you could. Then, every single
evening before bed, you would do another single set of as
many push-ups as you could.

For a detailed look at this program, go here:

Daily Specialization Training - Transform Your Weakest
Bodyparts Into Your STRONGEST Bodyparts!

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With THIS new 2.0 version, you will use an
exercise that allows you to increase the
resistance by small amounts on a regular basis.

Lifting a growing calf every day is certainly not practical. Why
not mimic the exact same principle with weights instead?

You will still do an exercise to failure for one set twice a day,
however rather than using the same resistance every time
(as with bodyweight exercises), we will force even greater
adaptation by increasing the resistance slowly but steadily.

And yes, you will have to EARN your increase in loads with
actual performance...not just because you feel like it.

Ideally, you'll want to have a way to increase the resistance
easily, such as using a barbell or dumbells. If you don't have
barbells or dumbells at home, you still have options for
increasing resistance while using bodyweight exercises,
such as:

For the first 4 days, start with a resistance that allows you to
get around 10 to 15 reps for your sets. Your body will rapidly
start adapting to this new stress.

You may experience some initial soreness from working
your muscles far more frequently than they're used to. Four
days should be enough time to allow your body to
effectively start adapting.

Now we're going to start letting Milos' calf grow, realizing
the full power of progressive resistance.

Increase the resistance by the smallest amount you can and
keep the twice-daily schedule going.

• Add 2 1/2 lb plates to your barbells/dumbells. Shift your
  body position a small amount if using a bodyweight
  exercise. Add one heavy book to your backpack, etc.
  
  
• Use this resistance for at least 2 days to allow your
  body time to adapt to the slightly higher workload.
  
  
• After 2 days on this resistance level, note how many
  reps you're able to do with that weight.
  
  
• If your reps are 5 or less on this resistance, stay at that
  weight for one more day. This will be your rule of thumb
  for increasing resistance levels.
  
  
• From this point on, your goal is to increase the resistance
  you are using very slightly every 2 days.
  
  
• Follow the 5 rep rule of thumb where if your reps are 5
  or less, use that resistance for one more day.
  
  
• STAY at that resistance for as long as your reps stay
  below 5 or less.
  
  
• Don't reduce the weight, just add days on until you can
  do more than 5 reps with it, then you can increase
  because you've earned it.

Over the course of weeks and months, you are going to
force some serious long-term adaptation in your target
muscle group/exercise.

This small but continuous increase in resistance, which allows
your body a chance to adapt and focus on it, can result in
extremely large strength increases and will add plenty of
muscle mass to your target muscle group.

The best exercises to use with this type of training are the
basics - the exercises that use the most muscle for your target
bodypart. This could be barbell curls, weighted dips, bench
presses, deadlifts, rows, shoulder presses, etc. Good
bodyweight exercises include pull-ups, dips, bench dips,
push-ups, etc.

I'm a big fan of having some basic training equipment at
home, even if it's just a set of adjustable dumbells, and I highly
recommend investing in those if you'd like to try this program.

Sporting goods stores or garage sales are your best bets for
free weights (don't order online as you will be hit with HUGE
shipping charges). Weights at home are not absolutely
necessary but they definitely help!

If and when you do try this program, be sure to keep track of
your working weights, reps and bodypart measurements so
you can gauge exactly how effective the program is for you
and how your body adapted over the course of weeks and months.

And definitely be sure to let me know how you make out with
this program! There's nothing I enjoy more than hearing how
well one of my programs has worked for you!

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Interested in learning more about other
Specialization Programs and how you can
use them to shatter training plateaus?

My Specialization Training book has 6 complete programs
(including this Daily one) that can be used to blast right
through them!