Prioritization (the secret) for faster progress

 How to make progress when a balanced routine does not produce desired progress anymore?

In order to create sufficient training stimulus the training volume (the number of sets and reps) or intensity (load) has to increase over time. Usually this means doing more reps with the same number of sets, increasing the number of sets performed or increasing the load. But we cannot endlessly add reps and sets to our workouts since then the workouts would get ridiculously long and there are limits on how much load can be used for a given exercise. Usually you want to be able to perform reps in the 5-20rep range. There is no point increasing the load if you are unable to work in a moderate rep range anymore. 

Usually the following is sufficient to make steady progress:

• Training stimulus 8-12 hard sets a week
• Sufficient recovery between workouts
• Calorie surplus at least 100-300kcal a day

The problem is that different muscle groups simply respond differently to training. Some grow with a moderate number of sets a week and some require a lot more to make any progress. You should first check the three boxes above if they are the reason why you are not making any progress. Usually it boils down to not gaining any weight and thus muscle. You should see the number on your scale go up slowly but steadily. Sometimes workout routines are designed in a way that there is not enough recovery available for your capabilities. For example high frequency and too high weekly training volume (programs designed for advanced athletes) will make it hard to recover between workouts for some. Especially if you are not in a calorie surplus. 

If you have your training, rest, sleep and calories in check but don't see the progress you want, prioritization could help you to make progress again.

Prioritization for muscle growth

One way to make further progress is to use prioritization where you increase the number of sets for a selected muscle group and reduce the number of sets for other muscle groups. This prioritization model has been introduced by Lyle McDonald for example here:

https://bodyrecomposition.com/training/periodization-for-bodybuilders-part-3

And here is Eric Helms take on it:

https://3dmusclejourney.com/muscle-group-specialization-cycles-part-2/

Let's take a look at the generic specialization training template for a given muscle group suggested by Lyle:

Prioritization

5x5 or 4x6-8

2-3x8-12

2x12-15 (optional)

Done twice a week with upper/lower split by a total of 18-20 weekly sets. Other muscle groups are worked at maintenance training volume. Around 1/3 of normal training volume while keeping the weight on the bar the same. This is a fairly common way to make faster progress for a selected muscle group and widely used method with variations. The basic principle usually remains the same. Do less other stuff and do more of the one you want to improve.

Prioritization can also be used as a tool when injured. For example when I have joint pain in some area I train more the other muscle groups.

Issues for people with limited time to workout

Obviously this method is not suitable for everyone. It is designed for advanced bodybuilders who have the time and drive to follow such an approach. People always look for the optimal solution but I would say that moderate approach is usually more feasible for most. So if you are currently training with 9sets a week you could make good progress by training with 12sets (30% increase) or up to 15 sets (60% increase) a week instead of doing close to 18-20sets (+100% increase) a week.

Highly prioritized routines also get old fast. They are fine for a few training blocks but after months of prioritization it becomes harder to push yourself. Also the muscles become resistant to high volume training so the increased training volume loses its effect over time. That's why you could benefit from lowering the training volume for certain periods to sensitize muscles to higher volume again. Also thats why prioritization should not last for an extended period of time.

A moderate approach to prioritization

A moderate prioritization could work for most intermediates who want to bring up a certain bodypart or lift. In order to make faster progress you could do the following:

• Reduce training volume of other muscle groups by 2-3sets if you train with a moderate number of weekly sets (8-12sets). Or keep the number of sets the same if you can tolerate an overall increase in training volume. 
• Keep the load the same for the maintained muscle groups. For bodyweight training keep the same exercises and number of reps.
• Add 30% more sets for a selected muscle group for 1 training block. Usually this is 3-4sets more. For example go from 8 sets to 12 sets
• Add another 30% on the second training block from 12 sets to 15sets if needed or keep the number of sets the same.
• Don't increase the training volume in large steps. Find a moderate amount of work that will produce enough stimulus to make steady progress.
• Make sure you are in a calorie surplus and get enough sleep! 

I developed some annoying shoulder impingement while doing too much pressing a week. I was unable to do my normal pressing routine so while I was waiting for recovery I prioritized some arm work. I did about 10sets of direct arm work a week for few months.

My approach to prioritization and example routines

Usually I do two workouts a week using an upper/lower or fullbody routine. Links here:

2 workout days a week

2-day Full body routine - Download

2-day Upper/lower split - Download

Normal training volume for each main muscle group is around 6-8sets and 3-6sets for secondary muscle groups such as arms, abs and calves. In order to create a prioritized routine I lower the number of sets to 6sets for main muscle groups and 2-3sets for secondary muscle groups. I keep the same exercise order but add sets for the selected muscle group.

For a full body routine I just add sets for the given exercise from 3 sets to 5 sets and possibly add some isolation work at the end of the routine. This increases the total weekly volume to 10-14sets.

Example 

2-day Full body routine (Chest focus) - Download

For upper/lower split with two workout days a week I add some sets for the primary exercise and add additional exercise for the second workout. So for example add some chest work at the end of the lower body day.

Example 

2-day Upper/lower split (Chest focus) - Download

And here is an example routine for those who are working with 3-day full body routine

3-day Full body routine (Chest focus) - Download

Hope this helps you to make progress again in case you are stuck!

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I did my best to gather all the information between these covers so that you can make the best progress possible. It is a textbook with some math. But you can skip the math part and read the best parts. I don't mind!