30 Seconds SummaryThe REST of your program: what to do when primarily focusing on a single lift
- Specialization programs for single lifts like bench, squat, or deadlift can be effective with proper technique and a solid strength base, despite concerns about overtraining.
- When focusing on one lift, reduce the workload on muscles and movements that are heavily involved in that lift to prevent fatigue and overtraining.
- Identify and minimize additional exercises that stress the same muscles used in your primary lift (e.g., no extra quad work if squatting heavily).
- Conversely, enhance exercises that target underused muscles in your specialization program to maintain overall balance and fitness (e.g., add hamstring work if primarily squatting).
- Be cautious of any interference from complementary exercises; ensure they do not exacerbate fatigue or hinder performance in the specialized lift.
- Your training plan for non-specialized lifts should be adaptable, based on performance feedback and physical response to the increased focus on one lift.
Stronger By Science
Greg Nuckols
