Laws of Training: Building the Ultimate Workout Program For YOU
There are many principles and philosophies behind training. Depending on how many people you ask will determine how many different answers you get. When individuals are looking to change their body, they’re often mislead by a variety of different sources.
I’ve mentioned many times that although I am a competitive bodybuilder, the main reason I put so much effort into this blog is to let people know that I am very intimate with the science behind body transformation, training and nutrition. Of course, I feel that it is my responsibility to practice what I preach. I don’t feel that I can be an effective role model by walking around with a gut looking like I don’t know where the gym is or that I’ve been in it in a while.
Where do the perpetuated myths come from? Basically, everywhere. Magazines are ran by supplement company ad revenue, so they say whatever the supplement companies want them to. They basically regurgitate the same workout programs over and over as “cutting edge” and fill the magazines with fluff about the latest supplement breakthroughs. Like the “I feel it” with a new supplement, a lot of people do an exercise and think “Wow, that burns, it must work” and they ignore the basic, compound exercises for the isolation “burn” and their progress the is completely slowed. Of course, asking the “in shape” person is the popular way, and while many people who are in great shape work hard, most won’t admit that they’re blessed with great genetics, have been training for years or that they don’t know what they’re talking about. Finally, never listen to a supplement salesperson – they’re trying to make a buck. If a supplement made THAT kind of a difference, it’d be illegal!!!
When you’re developing a workout program, it’s important to keep these seven laws in mind. These aren’t bs from a magazine – these are the absolute basis of any successful training regimen. The success and effectiveness of any training program depends on how these laws are implemented.
1. Principles of Individual Differences
-Simply put, while we are all the same from a basic blueprint standpoint, we all have differences: exercise histories, conditions, response to training, genetics and habits.
2. Overcompensation Principle
-The body responds by adaption: callouses from friction, muscles grow in response to training. Cut tissue scars. It’s a natural response: manipulate it for fat loss and muscle gain and take advantage of Mother Nature’s generosity.
3. Overload Principle
-Exercise at a resistance beyond what is normally encountered and you will force the body to adapt. Simply going through the motions won’t get it done. Intensity is key.
4. SAID (Specific Adaption for Imposed Demands) Principle
-If you want to become a better cardiovascular athlete, train for it. Explosive? Train explosively. More defined? Focus on gaining muscle and losing fat. There’s no one size fits all training program.
5. Use/Disuse Principle
-Layman’s Terms: Use it or lose it. If you don’t train, it will go away. Bright side is something called muscle memory: once you’ve “been there”, you are never starting from scratch again.
6. Specificity Principle
-This discusses the progression of training. Establish general fitness and then focus on specific goals. Basically, you cannot walk before you crawl.
7. GAS (General Adaption Syndrome)
-You can’t train all out all the time. High intensity training periods must be followed by lower intensity training to allow the body to recover and change. Different types of training require different amounts of recovery. Remember that while it’s important to allow different muscle groups time to relax, the body, as a whole, is ONE. The Central Nervous System also needs recovery time as well (hence, you can’t train all out everyday and expect to make optimal gains).
Review your program – is it custom made for YOU? Does it force your body to overcompensate? Do you progressively force overload to force adaption? Are you training specifically for your goals? Are you building in recovery time of lower intensity (but not permanently staying low intensity)? If you aren’t, it’s time to start making optimal use of your workout time and employing these principles.
Questions, comments, criticisms always allowed here!
Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454
