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Athletic Development, Fitness

The first major principle is Adaptation

Why is the first major Principle? You need to have a Plan before doing any fitness or athletic event with specific objectives at the end either lose weight get faster or stronger. Your body main objective is to stay alive so it will do everything in its power to stay alive. That is where adaptation comes from.

Your body is always wanting to adjust to the situation when your body has made those adjustments you hit the plateaus. So if you go to the gym forse and do the bench press at this rep scheme(5×5) day after day. Your body will say after a while we know it’s coming and we can plan ahead to ensure we will not get over-stressed or  getting the time under tension that’s needed.

When you are not applying the stress related exercise needed for the body. You will not be able to reach that desired result from your plan. As an example I have been doing strength training exercises since I was 14 years old. Now I’m 33 years old almost 15 years. I know my body and if  I do the same exercise for two weeks in a row by the third week , if doing the same I will start going up to the plateaus and away from my goal.

The golden rule is about 4 to 6 weeks for a novice person. For me and looking at my workout  Journals it’s 2 weeks. So if I’m doing a bench workout this is how it would look:

Bench Week one
Tue weight sets Reps Pre Workout Supplements
Bench Press 225(2)250(2)275(1) 5 5 Caffeine, L-Argnine
Floor Press 185 3 10
Skull Crushers 55 3 10
Hammer Curls 35 2 10
Thurs
Bench press w/ chains(75 lbs) 250(1)275(2)315(2) 5 5
JM presses 135 2 15
skull Crushers 75 3 8
Hammer Curls 35 2 10
Bench Week Two
Bench Press 225(2)250(2)275(1) 5 5 Caffeine, L-Argnine
Floor Press 185 3 10
Skull Crushers 55 3 10
Hammer Curls 35 2 10
Thurs
Bench press w/ chains 250(1)275(2)315(2) 5 5
JM presses 135 2 15
skull Crushers 75 3 8
Hammer Curls 35 2 10
Bench Week 3* change up
tue
Bench w/ Bands (speed) 185 6 3
5 Board Press Close Grip 315 5 5
Light Decline Bench 225 3 3
Tricep Extension 95 3 10
Sat Caffeine, L-Argnine
Board Press w/ Bands Medium 315(2)345(2)365(1) 5 2
Close Grip Bench w/Boards 355(2)365(2)375(2) 6 5
Tricep Extensions 65 3 8
Close Grip Bench 225 3

there are a lot of variables to look at before making major decisions at the gym. The first is the amount of Exercises being done. Second is the time under tension for the day just add up all the reps and sets with weight lifted. Third is Supplements taking before, Caffeine, NOS, Creatine can all have major advantages when taking before hand.

Now this might sound like a lot but will only take a few minutes to put a plan together , But remember self-evaluation isn’t mentioned but don’t be at 90% of your max everyday this  will lead into over-training stay with in your zones and if needed pull back a little.

If you have any questions fill free to ask and keeping Staying Healthy

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