How to Work Out, Part II

In Part I of this series on How to work out, I covered how to structure a workout.  In this post, I'll cover the principles of training.

There are several principles to take into account when designing or choosing an exercise program.

The principles are as follows:

-Principle of Specificity

-Principle of Progressive Overload

-Principle of Individuality

-Principle of Variation

-Principle of Maintenance

-Principle of Reversibility

Let's have a look at each principle in a little bit more detail.

Principle of Specificity

Each athlete has different goals; therefore, different programs.

This principle is also known as the S.A.I.D. Principle, which stands for Specific Adaptation to Imposed Demand.  Basically, this means that you have to train in a specific manner to produce the specific adaptations you're after.  For example, the body builder on the far left would not want to do Paula Radcliffe's workouts and visa versa.  The goals are completely different; therefore, the path (work out plan) you would take to achieve those goals would be different.

Principle of Progressive Overload

I touched on this in Part I of this series, but again, the media refers to this principle as "muscle confusion."  Progressive Overload means that the workout and exercises must be continually changed (volume or intensity) as the trainee adapts to the current stimulus.  For example, to continually see improvements in a stair pushup, the person would improve strength at a given stair, say stair number 4 and when ready, would progress to doing pushups on stair number 3.  After improving strength at stair 3, the trainee would move on to stair 2 and so on until the trainee reaches the floor.  Now floor pushups will be doable, which also can be progressed when they get too easy.

Starting Point

Future Progression

Advanced Progression - The Stick Pushup

Principle of Individuality

The training program or workout must consider the specific needs or goals and abilities of the person for whom it is designed.  Training "age," experience and current strength levels will influence the type of program chosen.  Injury history, movement mechanics and limitations in mobility must also be taken into account.  For example, a beginner strength training program would look different to an experienced lifter's program.  If I have a client that cannot perform a full body weight chin up, I would have them do negatives (down phase only) and band assisted or machine assisted chins.  Compare this to a client that can perform sets of 5 with 25lbs hanging off his/her waist - for this client, advanced chin up variations would be used in his/her program to continue to improve strength.  Kinda common sense.

His program would be different than someone who deadlifts twice his body weight.

Principle of Variation

No matter how good an exercise program is, it will only work for a short period of time if all things are kept constant.  What this means is that a new stimulus (new weight, different exercise, different angle etc) must be applied to the body so it can continue to adapt.  The body becomes more efficient and "learns" how to perform the exercise with the least amount of muscle fiber activation (or energy).  This doesn't mean go out and do the month to month magazine workout.  Progress might be made, but it will be inferior compared to sticking with the same program and progressing small bits of it (e.g. accessory exercises, weight used etc).  Adaptation is best when the basic premise of the workout is kept the same and is progressed appropriately over several months.

Principle of Maintenance

Work is required to maintain gains in size and strength.  Workout frequency of training can be reduced if maintenance is the goal.  For example, a distance runner's weight training program in the off season may consist of 1-3 workouts per week; whereas, during the season may only consist of 1 maintenance weight training workout per week.

Principle of Reversibility

If you don't use it, you loose it.  When a program is not maintained, training adaptations will be reverted.  So if you want to keep progressing or at least maintain what you gained, you can't stop working out.

Wrap up:

Take these principles into consideration when designing or choosing an exercise program.  It must suit your goals, training age, current strength levels, injury injury history, movement mechanics, limitations in mobility and current ability.  I hope this is helping you learn How to Work Out.

Thanks for reading and stay tuned for Part III.

JK
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