Watching my kids who are 4, 3, and 1. I’m amazed what mentally stimulates them to learn. My 4 year old can read and is always looking for a challenge. My 3 year old was tired of my oldest getting praises when going potty so she decided, “I will be potty trained too.” My one year is playing keep up with the other two. The great thing they work very well together and in some ways trying to out do each other.
Our bodies work similar as my example with my kids. Our bodies are machines and want to work the most efficient as possible. The body has to be stimulated to gain results for physical fitness. The stimulates are going to be a few different factors. I’ve already mentioned the three major principles Overload, Reversibility, and Specificity (SAID).
Now each principle will have sub groups or things to think about to go along with the overall principle. What are the subgroups to think about? Intensity Duration and Frequency are the major sub groups to think about.
Intensity: The intensity we put forth in a work out can be a few things. The volume the lifter does over the full workout. How close to your 1 rm you are lifting at and the rest between sets or tempo.
Duration : This is how long each workout is
Frequency : Frequency is how often you are doing your workout.
How can I incorporate this into my exercise program? How Important are these subgroups for my overall fitness goals? You can’t reach your overall goals without applying these principles. If you have heard to change your workouts up that will fall into this principle.
Your body will adapt to the amount of stress you place on it. When this happens you will start to hit a plateau. So when you are looking to make changes to your workouts look at how close you are to your 1 rm look at how often you are at the gym and last how often you are going to the gym.
If you do make changes for the novice lifter or regular to stay fit person. You can make changes between 6 to 4 weeks. More experience lifters 3 to 2 weeks before making a change. Make sure you are are not settling with one routine for this upcoming year.
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|
|Bench press w/ chains(75 lbs)||250(1)275(2)315(2)||5||5|
|Bench Week Two|
|Bench Press||225(2)250(2)275(1)||5||5||Caffeine, L-Argnine|
|Bench press w/ chains||250(1)275(2)315(2)||5||5|
|Bench Week 3* change up|
|Bench w/ Bands (speed)||185||6||3|
|5 Board Press Close Grip||315||5||5|
|Light Decline Bench||225||3||3|
|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|
|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
Fitness and strength training are very simple health sciences. There are real principles, that if followed, will get you to your goals. These principles are eternal they don’t change, unless you are not human.Your body and my body are the exact same as it comes to the functioning of the body. My liver and your liver do the exact same function. The way my heart works is the same as yours. In this comparison all principles and work out routines and nutritional eating have the same principles.
Me personally, think its funny when they say “I HAVE A FORMAULA.” The real formula is consistency and an evaluation of certain principles and how your body is feeling while exercising.
The first major principle is adaptation. It is a fact that your body will adapt to the same amount of stress within 4 to 6 week period. This means, that we can’t just go to our work out day after day doing the same rep scheme and exercise. Me personally, I change my workout every two weeks. This does two things it makes your body always adjusting and it makes it fun and not boring doing the same thing over and over again.
The second principle is a Balance Diet. I get frustrated when people say “I’m on this diet and leaving this out of my diet.” A balance diet is just that with many benefits for each area of the Pyramid. Fats help with brain function and lubrication of joints are a few advantages of the fats.Carbohydrates are the most misunderstood area of the diet. They are so essential to a healthy body. Carbohydrates are the transportation of nutrients to the body, without carbs our body is unable to create the insulin to transport the other nutrients to the body. They also are the driving force for glycogen in the body. What is glycogen in simple terms? Energy. Protein is the building blocks of restoring the body from the daily grind of activities. So keep this in mind, a balanced diet is the best way to stay healthy, have energy, and ensure you aren’t depriving your body of essential nutrients to grow healthy. I will go more in-depth on this topic in a few days.
The third principle is Time Under Tension. All principles relate, if they didn’t there would be something wrong with that principle . This goes right along with adaptation. To gain strength and gain muscle you need to put adequate stress on the muscles and the nervous system. Yes I said the nervous system , the body has a safety mechanism called the Golgi tendon. It monitors the stress that is being put on the muscle fiber. If it feels it is being stress too much it will send a signal back to the brain saying “Hey we need to shut down.” So time under tension is the amount of total stress placed on the body during the whole workout. Here is an example if my only workout was squats and my set and rep scheme was 5×5 @ 225 lbs the total time under tension is 5,625 lbs. This is the time under tension you are placing on the body by applying this principle you will be able to get the most of each workout.
Recovery is the next principle: Think of this: what happens when you go to the gym? Do you feel stronger? Or tired? The honest answer is tired. Why? You are depleting your body of glycogen because of the amount of exertion you are putting on the body. Rest is the necessary step increasing overall health and strength. Here is a major WARNING: If you do not allow yourself to rest you will be doing two bad things: Reversing what you are trying to do and Injury. Over-training overtime will always turn into an injury.
Last, is hard work. I have mentioned many things that have to be applied when starting or looking at any fitness routine. Nothing is ever achieved without hard work. Hard work doesn’t mean going “gung-ho” the first few weeks, which relates to all the principles mentioned. Your body isn’t used to the movements and while its transforming the ATP to ADP you are creating lactic acid which is where the soreness comes from. You are also creating micro trauma to the muscle fibers, this is also part of the soreness. Too much soreness is bad and a balanced diet is where you will be able to recover properly to keep you encouraged to do more.
Consistency, asking questions, and self-evaluation on goals and how you are wanting to achieve them will be the recipe for success. Each principle mentioned here will be more in-depth. So train hard, train smart, and remember rest and diet is where you get strong. The gym is just a stepping stone.
If you have any questions please feel free to contact me.