The Blue Print

Below I have listed some guidelines that should be followed when focusing on the growth of a particular muscle. Some of this information is observational while some of these guidelines are based on the hypertrophy template.

• Target muscle/s should be grouped into phases. Growth is not always progressive, it occurs in spurts. Don't waste several months trying to build a muscle up. Intensive periods of 4-8 weeks may be favourable for muscle specialization. Changes to the muscle[s] will take place after the specialization phase when the body will be in a state of super compensation.
• Focus on a different method with each training session. For example, one training session can revolve around isometric (static) actions, while the other one or two workouts can use eccentric and/or concentric actions. Taking this one step further, training sessions could be divided further, into hypertrophy (8-12 reps), power (1-6 reps) and pump (15 reps plus) sessions.
• Keep the training volume low (total number of sets per muscle group or per workout) for the rest of the body, especially if you are placing specific emphasis on certain muscle[s] 2-3 times a week. Your primary concern should be the target muscle[s]; the rest of your body should be placed on a maintenance schedule.
  
  For example, if you are prioritizing the arms, then the rest of the training volume for the body will be cut anywhere from 50-70%.
• Eat! You've heard this numerous times. To be successful you have to follow this golden nugget of advice. If you provide the proper types and amounts of fuel, the body will respond by producing more lean tissue. So eat!
• Don't be afraid, on the specialization days, to take in more carbohydrates. Think of it as carb cycling. You'll eat less when you're performing the maintenance workouts and more on the specialization days.
• Engage the body in recuperation methods. Contrast bathing, massage (vibration, deep tissue, active release technique) Epsom salt baths, Cryotherapy and pre/post workout recovery drinks. This is not an exhaustive list because there are other methods that can help speed up recovery between training sessions, and reduce aches and pains in the soft tissues and joints. However these are the easiest to incorporate into the specialization phase.

Routine Templates

Sample 5 Day Split

Monday--Arm specialization isometric power workout
Tuesday--Regular workout (whole body)
Wednesday-- Rest
Thursday--Arm specialization eccentric workout
Friday--Regular workout (whole body)
Saturday--Arm specialization concentric hypertrophy workout
Sunday--Rest

Sample 4 Day Split

Monday--Arm specialization power workout
Tuesday--Rest
Wednesday--Regular Workout (push)
Thursday--Rest
Friday--Arm Specialization hypertrophy workout
Saturday--Regular Workout (pull)
Sunday--Rest

Sample 3 Day Split

Monday--Arm specialization eccentric workout/Rest of body
Tuesday--Recovery method
Wednesday--Arm specialization pump workout
Thursday--Rest
Friday--Rest
Saturday--Arm specialization isometric workout/ Rest of body
Sunday--Recovery method

Conclusion

Everybody suffers from at least one muscle group that doesn't respond to the normal training stimulus, it's the ugly duckling of the flock. However, if you use a specialization phase you can transform this muscle group into a beautiful swan.