Don't Waste Precious Time
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It’s Monday evening in Anytown, U.S.A., and the phone is ringing-“Hey, Dude,
let’s hit the gym tonight-got to train Chest and Tri’s. I’ll meet you there
around 6:00- let’s bust ass so we can be out by 8:30 –Got to get home so the
ole’ lady won’t get on my case-See ya!” Around 6:05 the “Iron Buddies” saunter
in the gym and spend the first 15 minutes or so acknowledging other familiar
faces, then plot their plan of action –“Let’s see-for Chest, let’s start with 9
sets of flat bench, then on to 6 or 7 sets of incline press, 5 or 6 sets of pec
deck, and finish up with 4 sets of vertical presses. Then we’ll hit “tri’s”--5
sets close grips, 5 sets French presses and finish up with another 5 or 6 sets
of pushdowns for a really good “burn”--Dude, I’m still fried from last week’s
chest workouts. I don’t know if I can hit Chest 3 times again this week, so
let’s just do more sets tonight instead! Then tomorrow, we’ll do Back and Bi’s-
hit them real hard again- and let’s do another 15 sets for the “guns”again-
really fry ‘em !” Oh yeah, I forgot to mention the pals (who are in the gym 5 or
6 days each week) haven’t really packed on any noticeable muscle mass and have
hardly progressed in any movement in terms of the amount of resistance used, in
the past year. Sound familiar, or very much like someone you know ? If you’re
being honest, the answer is most likely “yes.” Let’s step out of the dark.
There are multiple factors that dictate success in the pursuit of an improved
physique and healthier lifestyle. Genetic predisposition (which would include
muscle fiber type quantity and distribution), one’s motivation and volitional
effort--the intensity factor-- (remember this !), movement selection, regulating
the volume and frequency of workouts, quality of sleep, nutritional support,
adequate hydration, proper execution of the repetition, etc., -well, you get the
idea—all are examples of truly vital concerns. The decision to undertake the
challenge of physical self re-invention is quite serious. I believe it is too
serious to squander any valuable time, having little or no reward to show for
your efforts. There are literally tens of thousands of trainees in gyms
throughout the world who sadly, month after month, year after year, make no real
meaningful progress. Most are totally unaware of the vigorous metabolic demands
and stressors that are placed upon the body and its subsystems, as a result of
both a proper and/or an improper physiological stimulus. As an end result, there
is a non-theoretical pursuit that occurs by thinking that because an effective
workout may result in progress, therefore immediate and multiple sessions must
lead to faster progress (more is better). This is blind thinking at best- if
that were true, then one could literally spend all day in the gym, every day,
performing numerous set after set and receive far greater, unprecedented
progress--how silly is that !!
Personal observation will reveal that the biggest mistakes most trainees make
in the gym are as follows: 1. Training with far too much volume (excessive
sets). 2. Not allowing for adequate recovery (training too often), and 3. Not
training as hard as you should (insufficient intensity).
Intensity of effort and duration of effort are at the exact opposite ends of
the spectrum .The greater the effort applied, the shorter the total performance
time that literally can, and should, be expended. This is easily demonstrated by
a simple motor skill such as walking. Almost anyone can place one foot in front
of the other continuously at a very slow and controlled pace. Increasing the
pace and footfall speed to a brisk walk will see an increase in effort, and as a
result, a decline in the amount of time able to sustain this more intense pace.
Next, move to an all- out “sprint”, and it is obvious one cannot continue this
effort for long periods of time. The same rules of intensity/duration are
applied to resistance training. One literally cannot sustain an intense and
therefore truly productive workout for long periods of time- to do so
demonstrates the lack of proper training intensity necessary to result in a
subsequent increase in size and strength. Any unnecessary performance (too many
sets, or training too often) will be counter-productive, compromising recovery
and compensation, resulting in a high metabolic cost to the body’s subsystem
recovery abilities, literally preventing the body from allowing the desired
changes to occur.
Remember, it is not during the workout that progress occurs, it is between
the sessions ( when the body should be properly at rest ) that compensation,
(recovery) and finally, super-compensation (progress), should result. It
therefore is mere common sense to realize that any workouts performed before
this necessary process occurs will result in a halt of progress. Truly
productive workouts should be intense, brief and somewhat infrequent. While we
all possess a unique adaptive capacity to an imposed stress -i.e. weight
training- (some may be able to train more often than others), there is no doubt
that the workouts apply both a demanding localized and systemic stress that must
be recognized and allowed for by both genetically “elite”, and average trainees,
before total recovery and productive compensation will occur.
While it is possible to train more often using low-to-moderate intensity
efforts (workouts), this will compromise optimal increases in potential strength
and size. Unless one wishes to transform the workout time into a social
platform, why would you want to spend hours daily in the gym, when it is so
unnecessary and counterproductive to real progress ? Grasping this concept is
(sadly) difficult for most, as we have all at some point been victims of
traditional weight training folklore, and the “comic book hero” routines found
in most “muscle rags”. Championship bodybuilders, like all champions in any
athletic pursuit, are first and foremost, typically gifted genetically. This
does not discount their efforts or disciplined approach, however most could
merely jump up and down and still experience some favorable physical results !
Couple superior genetic traits with certain “ergogenic aids” and well, you get
the picture. Hardly the stuff that the average trainee is concerned with.
The rules for progress have not changed and will not change- you must first
train with sufficient intensity, so as to provide the potential stimulus for an
increase in size and strength, then allow the process to occur through proper
application of rest (sleep and tranquility), coupled with adequate nutrition.
Remember, just doing more is not better (you should not be testing your
tolerance for exercise), but HARDER IS BETTER--in both a focused, proper
execution of the movement, and in the movement selected.
In summary, the 3 most important considerations touched upon here are : 1.
The “intensity” factor in exercise, 2. The amount, or volume, of exercise, and
3. The recovery concern. It takes hard work to induce growth, and then a
sufficient recovery period to allow for progress . Most trainees will benefit by
training harder, less often, and resting more. As I wrap this up, thanks for
taking the time to read, because please remember, time is too precious to waste.
-Eric Shrieves