23/05/2026
You can't spot reduce, but you can spot enhance. Fat loss reveals muscle. Resistance training builds muscle.
Client making good gains on his legs after his quads specialisation phase, where we jacked up quad exercises' instensity and volume, whilst keeping the other muscle group volume at maintenance.
This is done to maximise and speed up growth on his quads. This training protocal can be use for any muscle group.
It is imperative to only do one (or two at most) muscle group for this. Anything more will dilute the training effect. We only have a finite amount of resources to expand energy and for recovery. Trying to do too many things at once usually gets you nowhere.
We use the same approach for this physique goals . Started with a cut/body recomposition, leaning down first whilst slowly building muscle mass. After which was a phase of (slow) bulking/building muscle. At the end of this bulk, he is heavier, bigger, stronger, but leaner than his inital physique.
If you are inspired by my client's results, looking to achieve something similar or intrigued by the hypertrophy (for specific muscle group) specialisation phase training, drop me a DM and let's have a chat to see what I can do to help!!
