Sooner or later all top lifters after years of experienced training and with an amazing physique will consider to just specialise in one type of lift. Normally they come to this decision as a motivation factor due to basically coming to a dead end. What I mean by that is that lifters end up training so hard just to maintain their physical strength and they stop achieving growth, so something has to change quickly.

What you really need to concentrate is your focus and the ability to change it, so instead to killing yourself every session, just do a couple of lifts at 100% and just maintain the rest. The effect on your body will be felt immediately as you you begin to recover a lot quicker and you will actually begin to see progress again.

These changes can also be applied to body-building and one way of looking at it would be like bringing up a lagging body part and improve balance and symmetry. The majority of us would probably like bigger legs, but don't get down hearted when the rest of your body doesn't achieve the same results, because remember our aim is to focus on making progress and before we weren't making any.

It's a big decision to make and may not be ready yet so let's look at another alternative, which is looking into enhancing your recovery ability. Consider things such as nutrition, targeted supplements, post training recovery aids such as hydrotherapy and massage and take a good look at your training program to see if you can make any improvements including active rest. Another stumbling block for a lot of people is an unsuitable lifestyle and you really want to take a closer look at yours and make some tough decisions.

Only you know if your approach to restoration is under par, or your training volume / frequency isn't suitable, and if that is your case then don't even bother reading on. But if you think you are 100% committed and have looked at every possible way to improve on nutrition and restoration, then maybe you should just read on and discover the unique training program I am about to reveal.

You will be pleased to know that I am actually going to let you choose your own speciality lift, remembering though that cable crossovers and triceps kick backs aren't "lifts"! Below though you will find a complete list of what I consider to be lifts used in body-building covering all of the different related body parts;-

Squat: Posterior chain (erectors, glutes, hamstrings), Quads. Deadlifts: Posteriors chain, quads, traps. Stiff Leg deadlifts: Posterior chain, traps. Bench Press: Pecs, front delts, triceps. Standing Press: Deltoids, triceps. Weighted Chins: Lats, teres, rhomboids, biceps, rear delts.

click here for part 2