Before we DEBUNK some of the myths surrounding strength and conditioning
training, lets look at why it WORKS!
STRENGTH AND CONDITIONING TRAINING WORKS FOR EVERYONE!
Here are the factors we need to take into account to ensure this statement
remains true: Genetics – Stimulus – Recovery – Response.
GENETICS- Where do you stand in the gene pool?
Whatever genetic deal you have been dealt, is all you are going to get! There is
a wide range in the genetic spectrum, with differing effects on how ‘easy’ or
‘hard’ it is to ‘gain’ from your training.
At one end of the scale are the extreme hard gainers who, for reasons of health
or extreme structural problems, find it almost impossible to gain. ALMOST
impossible! They number maybe fewer than 5% of the training masses.
At the other end of the spectrum are the super-easy gainers who have phenomenal
genetics and very responsive bodies. These genetic ‘freaks’ number maybe less
than 1% of the whole training population.
What makes a ‘Genetic Freak’? A combination of body type, muscle insertion
points, neuromuscular efficiency, muscle belly length, muscle fibre type and
number, tendency for leanness and recovery abilities give them a tremendously
responsive body.
Everyone falls between these two points. How can we ensure that, no matter where
you fall in the genetic spectrum, you can get bigger, stronger and faster? Read
on!
STIMULUS- Do what you always do, get what you’ve always got!
If you are currently capable- just as you are- of squatting 100kg then it
doesn’t matter how many times a set, session or a week that you squat that
weight you will not get stronger, leaner or grow. If your body can already do
it, then it has no reason to change. You are just getting better at squatting
100kg.
The human body is homeostatic- it DOES NOT want to change. The only way is to
MAKE it change, by applying a progressively increasing stimulus upon it until
the system as it stands is maximised and must change as a result, in order to
bear the stimulus.
This adaption does not occur immediately, but with the correct level of
stimulus, it most definitely will given time- think about it- if you decided you
wanted to get fat and you started eating say, 5 jam doughnuts a day, would it
make a difference in a week or two? Unlikely. But, if you ate five doughnuts on
monday and each day increased this to six, seven and so on and continued this
trend for twelve weeks, do you think it is likely you might be fat by then? I
would say so!
So it is the same for getting into shape, the stimulus works the same way, you
stimulate the body in a progressive fashion whilst allowing recovery to occur
between training sessions. The body will do nothing until its physical system as
it stands is overloaded- this is why the stimulus must be progressive, then it
will respond.
Try this- hold your hand out in front of your face, palm down. Fire up a lighter
at waist height and, gradually and slowly bring it upwards closer to your hand.
You have just provided your body with a stimulus! But has it changed? Not yet,
because whilst the stimulus is in place, it is not at a level that causes the
body to adapt. So even thought the lighter is moving closer to the hand, the
body stays as it is. However, when the lighter is a few inches from the palm,
chances are the stimulus WILL be great enough and you will ADAPT by moving your
hand out of the way!
If not, i suggest you visit your local A&E.
The stimulus was great enough, but until that breaking point was reached, the
body remained as it was- so training must be progressive, gradually becoming
heavier and harder, so bringing the body close to and eventually beyond the
point where the stimulus is great enough for adaption to occur.
You WILL get better! It is not a question of IF simply a question of WHEN!
RECOVERY
This is the most important aspect of a training program. It doesn’t matter how
many days a week you train, how much you lift or your supplement intake, if you
do not take enough days away form the gym, you will not recover fully- and it is
only by recovering fully from the LAST stimulus that you will be ready to apply
the next, higher stimulus!
Training hard 3-4 days a week is fine, until it gets harder, then progress
stalls- usual reaction? Train MORE and harder! What you need to do is REST more,
the harder you train the more you need to rest, doesn’t that make sense?!
If you do not RECOVER, you will not ADAPT.
RESPONSE
Understand where you stand in the genetic spectrum, apply a gradual and
progressive stimulus to the body, allow sufficient rest and recovery so adaption
can take place, then repeat until desired results have been achieved!
Questions welcome! See you next week!
CLICK HERE FOR MY LATEST IMPROVEMENT TO MY SQUAT – 440 KG Squat Video
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