The principles of training are guidelines that will govern how we set up and effective training program. These principles are specificity, progressive overload, individualisation, fatigue management, the SRA model, variation and reversibility should all be intertwined within ones training program to ensure a desired outcome.

If you are like me and a lot of other coaches out there and you reflect on past experience you can probably conclude you no idea about the principles of training. It was most likely a case of if you couldn’t walk after leg day or your hands weren’t shaking after upper body then you hadn’t trained hard enough. Sessions involved ungodly amounts of volume, chasing pumps and drop set after drop set, all this for 5,6,7 days a week.

I made some really good gains early. Being a fresh beginner you can simply look at a dumbbell and grow but we also know that volume is highly correlated with hypertrophy so there is something to be said about these treacherous training weeks. What I had no idea about was the rest. The likes of fatigue management, SRA model and specificity were all things that were yet visible in my training.

Part 1 of this blog will review the principles of Specificity, Progressive Overload and Individualisation.

Specificity

The SAID principle, “specific adaptions to imposed demands” governs all other principles. Keeping specificity at the forefront of you mind whilst designing training is vital as it will direct how you apply the remaining principles. If you want to be good or get better at something then it is simple, you must practice that something. If you wanted to be better at deadlifting, would you have deadlifts or leg extensions as the main exercises in your lower body program? Deadlifts! The same can be applied in many other examples in training:

• Strength is specific to rep ranges. If you want to a strong 1RM then you should spend a good amount of time training in the 1-5 rep range. If you spend more time training in the 12-15 rep range, then you will get stronger in that specific range. You will of course gain some strength as a result of muscle growth but compared to training in ranges of 1-5 you won’t be as strong for that specific lift (unless of course you are a beginner, we all envy newbie gains).

• Following the above dot point. We know that volume tends to be the main driver of hypertrophy given appropriate loads and appropriate proximity to failure. It’s not “practical” to try accumulate volume in 1-5 rep ranges so working in the 6-30 rep range is more specific for hypertrophy. Yes, as high as 30 reps can provide adequate hypertrophy stimulus.

• How you progress training must be specific to the adaption you are trying to make. If you are looking to get stronger then you must progress by adding load to the bar. If you are looking for hypertrophy then volume must increase generally through sets and reps, but adding weight also contributes to more volume.

Applying into your practice;

You must to train specifically to your goals. If you are competing in a powerlifting comp in 5 months, then it is highly likely you are going to want to perform the big 3 in the lead up to this event. Other principles and training variables (volume, intensity, frequency, exercise selection, exercise order, rest periods, tempo) will need to be put in place and managed accordingly for the required outcome, but if your training does not revolve around increasing intensities on squat, bench and deadlifts then you are setting yourself up for a sub-par performance.

Progressive Overload

Increased demands and stress on the body is a requirement for progression. Adaptions will only occur if the new stimulus exceeds the bodies current adaption level. Over time, more is needed to progress. There are a number of ways in which progressive overload can be applied to a training program. These being;

• Increased intensity

• Increased sets

• Increased reps

• Increased range of movement

• Decreased rest times

• Technique improvements

• Increased time under tension.

What you’ll notice is that there is a number of ways we can progress and the coach/athlete that can take advantage of this is more likely to have success than those who don’t.

As mentioned above we need to provide a higher stimulus than what we are previously adapted to, in order to elicit change. Failing to address this principle, no matter how specific you are, will not provoke your body to breach homeostasis which signal pathways that ultimately lead to progress.

Certain exercises suit different overloads strategies. Can we expect to add weight each week to a shoulder fly? Probably not. Can we expect to add weight to a squat or deadlift each week? Potentially yes.

So a progression week to week of 2.5-5kg on your squat or deadlift is quite realistic. This is known as a single progression, where one variable changes.

Taking the shoulder fly example, it would be more realistic to add reps and sets first then increase weight. This progression model can be viewed as a double or triple progression as 2 or 3 variables change. Here is an example of double progression for a shoulder fly;

Week 1 – 3 x 10 @ 9kg

Week 2 – 3 x 11 @9kg

Week 3 – 3 x 12 @ 9kg

Week 4 – 3 x 10 @ 10kg

It’s important to note that well used overload should occur when the body has had the chance to adapt to the previous stimulus. Just like too little over load will halt progression, trying to progress too fast for the body to adapt will lead to stalls.

Individualisation

Each and every one of us is highly unique. Our individual characteristics define us in different ways. What works for one person may not work for the next, so each individual will require their own unique plan to optimise their results. Sure there is going to be some overlap, but if you dig deep enough you will find there are many more differences than you think.

What could we consider to be an individual variance;

• Gender

• Height

• Weight

• Genetics

• Training age

• Fitness level

• Muscle attachment points

• Body composition

• Bone structure

• Environment

• Psychological factors

The list of differences goes on and on, way beyond just physical differences. Cultural, social and environmental differences also have a great effect. Taking the time to understand differences in your clients and applying the appropriate structure will go a long way to ensuring your practice is not only safe but also successful.

Let’s look at an example of programming a squat for an experienced (10+ years) vs beginner (6 months) lifter. If you were going to say who do you think can handle the most squat frequency during the week most people would say the experienced. In a lot of cases it’s the other way around. You see an advanced lifter is very very good at what they do! This means when they squat they can/need to do it at a very high level of exertion. The result a very beat up athlete with a long recovery curve. The beginner due to technique and simply less time in the game does

n’t have the capacity or need to use high levels of exertion to progress and can therefore quite easily squat 2, 3 even 4 times a week without drama.

Conclusion

If your program doesn’t take into consideration training for a specific goal, your training doesn’t provide overload and it is not individualised to your needs then it is likely time to jump ship. A program, especially without these three principles may just lead you in the wrong direction.

Next month we will review the remaining principles.

Most people want it, some people will achieve it, but only a small population will sustain it. Countless people have at some point chased fat loss. Most will succeed in the initial stages and drop fat. So why is it that the rates of the overweight and obese continue to climb.

Is it sugar? No. Is it carbohydrates? No.

It is because we lack the understanding, guidance and we eat TOO many calories!!

Many people say “just eat less” when on the contrary it is a whole lot more complex. In my opinion it is very naive to tell someone who wants to lose fat “just eat less”. Yes, it may be part of the equation (and yes it is vital if you want to lose fat) but if it was everything then we wouldn’t be running into the problem that is REBOUND.

Fat loss can be broken down into two key areas. Getting it off and keeping it off. The latter being arguably the hardest part of it. The majority often work so hard to get to a certain point of fat/weight loss and now have no idea what to do next, resulting in all the hard work being undone. It isn’t an easy process by any means. It takes a toll psychologically and physiologically on the body, so have an exit strategy and don’t come in expecting it to be easy.

Before you begin, there are a number of things you may want to check off. Here are my top 7.

No. 1 – History of dieting

A history of poor dieting behaviours or more severe eating disorders are very common. We all know someone who has been affected by this, it may have even been you! Eating disorders are a serious matter and should not be taken lightly. Seeking out professional intervention is highly recommended if you or someone you know is facing this battle.

A different focus should be held in place, for the time being. One that emphasises building a healthy relationship with food. That is creating a healthy understanding of what it takes to make sustainable and flexible choices with your food intake. Forget anything to do with fat loss and start to put your attention into learning about things like;

• Good and bad foods don’t exist (unless you are allergic to a certain food)

• Understanding that food is fuel for your body (repair, growth, hormones)

• Creating habits and behaviours for sustainable weight maintenance (stems from improving/ changing beliefs)

• Nutrient dense and highly satiating foods

• How to allow flexibility in your food choice

• A sustainable method for you (principles > methods)

No. 2 – Is it a viable time to lose fat?

Can your current and near future lifestyle deal with the extra pressure and stress of a hypocaloric diet? The timing of a fat loss phase is a huge factor in determining the success of the outcome. You will need to way up whether or not you have too many external stressors in your life already, before you embark on a fat loss journey. If there are, then adding another may not make it a worthwhile choice.

Don’t rush it, pick a suitable time and commit. Although don’t take what I have just said as an excuse to keep holding it off.

No. 3 – Understand Sacrifice

There is always a trade-off. Something(s) will need to be sacrificed for you to achieve your fat loss goal. BUT, let’s not forget the concept of moderation, we aren’t robots after all. Whilst fat loss does require some sacrifice, this does not mean you lock yourself away and don’t live your life. There are going to be some tough decisions but we have to accept that and ask ourselves;

“Will this help with my goal” or

“Will this hinder my progress”

Like a lot of other things in life, sacrifice is needed. If you want to go on a holiday, then maybe you go out every second weekend instead of every weekend to save some money. The people that make the choice in line with their goals more often are the ones that will in turn be more successful.

No. 4 – Starting strong

Countless people go through the cycle of fat loss via extremely low food intake followed by a quick regain. After that it’s rinse and repeat. I have seen it first-hand. Unknown to them is the damage they are doing to their metabolic capacity, which in turn makes future fat loss even harder. How do you get out of this cycle? You need to eat more to lose more. Yes, EAT MORE.

Just like your body adapts to hypocaloric conditions, your body can also adapt to slow increases in caloric intake. You are essentially building your metabolic capacity to a ‘position of strength’. Imagine two people starting at 90kg looking to lose fat. One is starting a diet maintaining weight on 1500 calories and the other starting a diet maintaining on 2100 calories. Who do you think is going to have an easier time losing weight? 2100 calorie person of course, they have a lot more room to manoeuvre. As you progress in your fat loss phase you are progressively using up resources. The less resources you have to begin with the quicker you will run out of options and begin to feel the effects of dieting.

No. 5 – Psychologically ready

Ask yourself these questions;

• Is your mind in a good place to start a fat lose phase? I.e are you stressed?

• Is losing fat something you really want for yourself?

• Are you aware of what is going to happen and what it is going to take to have a successful fat lose phase? If not ask questions.

• Are you prepared to get through road blocks?

• Can you adhere and stick to a plan for a consistent amount of time?

• Are you aware of how it may affect the people around you?

I would strongly recommend you tick most of these boxes before you begin. Find out and learn as much as you can about a fat loss phase before you begin.

No. 6 – Physically, do I need to?

Is your current body condition viable to lose fat? At the end of the day it is 100% your choice. If you are already quite lean and want to get leaner just to look even more shredded that’s up to you but you should be aware of the potential implications of this? Social restraints, mentally fatiguing, physically draining, progress in the gym is limited etc, it puts a strain on everything. Being very lean for extended periods of time is far from optimal health. Take a body builder on stage for example, they may look fit, but with everything else in consideration this is a very unnatural and unhealthy state to be. There is a fine line between what is realistic and sustainable.

Now, do you have a higher body fat percentage or are you overweight? Then yes it may be time for you to lose some excess baggage. Being overweight is linked to a number of the chronic diseases in today’s population and achieving a healthy weight is a huge reason these diseases may not affect you later in life.

The choice is yours!

No. 7 – What happens after?

The danger of a rebound!! Weight loss isn’t the hardest thing, it’s the maintenance of this weight loss that often leaves people unstuck. For a successful diet as a whole, consider the diet then the recovery from the diet. After you diet down there should be a plan of attack, allowing the body to return to normality as quickly as possible, while minimising the amount of fat gained. We must take into consideration that the further we go into a diet the more careful and strategic you need to be on the way back out. The longer you diet, the longer your body has to adapt and therefore the changes are more substantial. If someone drops a lot of weight quickly then immediately goes back to old habits, the body will respond very poorly and will result in weight re gain.

Summary

Losing fat is by far a simple process. If it was everyone would do it and everyone would succeed at it, but that is not the case. There are numerous facets to consider before embark on a diet phase. A firm plan of attack before and after is fundamentally key to it all being a success.

What do we get if we throw pebbles into a lake. Small ripples that quickly subside. There is little disturbance or change to the large expanse of water. How about a heavier stone? Well there’s a splash! Water flies everywhere and the disruption is causes to the once deathly still lake is pretty significant.

What can all this possibly be related to in the game that is health and fitness?

I strongly believe that one of the BIGGEST reasons that people will struggle to achieve any health and fitness goal is because they put too much effort or lack there-of (I’ll explain later) in to the pebbles. What are some examples of pebbles in health and fitness?

• Fat burners and most supplements for that matter.

• If you do your cardio before or after you have eaten.

• When you eat carbs and what type of carbs you eat.

• Protein within 10 minutes of finishing a workout.

To explain why these are pebbles I need to tell you what some of the stones are. We are looking at things like;

• Energy balance.

• Protein intake.

• Adherence.

• Appropriate resistance training that;

• Is specific

• Is performed with timeless technique

• Follows a progressive overload

• I could go on but you get the picture

• A healthy mindset around training, nutrition and the body.

What I’m getting at and for now we will keep this discussion to physique based goals is that if you put more time into the stones you will elicit a far greater result in comparison to putting your effort into the pebbles. If you’re trying to drop body fat but don’t have your energy balance in check then no fat burner in the world is going to help you.

When you look at it, it makes perfect sense. Do the things that you HAVE to do in order to achieve your physique goal. Using fat loss as an example again. For the goal of fat loss you HAVE to be in an energy deficit. You DON’T HAVE to use a fat burner or do your cardio before eating to lose fat. So why are the latter the things that people put most of their thought and effort into? Well it doesn’t take much effort to pick up a pebble and throw it. A stone on the other hand is heavier. You’ll have to squat down, use two hands and then give it a huge full body swing just to get it over the water’s edge. It’s tough to begin with but once you get over that initial barrier, the effect is huge. It’s easy to buy a fat burner and chug a scoop every morning hoping you’ll have abs by the end of the day. It takes more effort to sit down with a coach to get real and honest about your current nutrition and what needs to be implemented for you to make long lasting change. I believe that we all know WHAT has to be done, facing it is the issue especially when we are constantly promised easier and quicker solutions. Believe me, if you told me that I could keep my s**ty diet and all I had to do to get lean was do cardio for an hour before I eat I’d be all over it.

After all that I still need to say this. The pebbles have their place BUT ONLY when you have thrown all the bigger stones. They have the potential to give you that extra 1% with your training and nutrition but I can’t stress enough how useless they are without the key foundations in place. It’s like trying to drive to a destination. You can have the car and the directions but if you don’t know how to drive then you won’t be going anywhere.

In summary, if you want to create long lasting change then you have to do things that make waves.

If you are not tracking, you’re guessing, plain and simple. Tracking your training is the most effective way to gage your progress in the long term. Have you ever seen the guys in the gym who turn up every day and rip themselves to shreds over a session, most of them still look the same right? Largely due to no structure, grinding the same weights and not progressing week to week. It is a good way to spin your wheels if that’s what you’re into.

In order to track your training, you should first plan out and structure it.

This ultimately requires a coach to do it for you or for you to take time to put the plan in place. I assume you all have a goal. To reach this you need a system that works you towards this end goal. Guessing your way there is very inefficient and can be a huge waste of your time.

The further advanced you become in the gym, it becomes increasingly important to track your training to find progress (that’s not to say low level advancement won’t benefit from tracking). This is because increases in muscle size and increases in strength become so minuet in advanced lifters that you may need to compare successive meso cycles to even see progress.

Yes, in some cases there are exceptions. Take a beginner for example. If they come into a gym and just focus on proper form and technique, they will progress just from this. Largely due to becoming more efficient at coordinating the movement and having a larger window for adaption. Even still, tracking your training at this low advancement level is important to build the habit.

Tracking your training allows you to properly determine if you have made progress. Here are some examples of how you might gage improvement;

Max Load Testing

• Lifting a heavier amount of weight than the previous Max Load test. In general, 1RM tests are more applicable to powerlifter and 3-5 RM’s are better for physique athletes.

Volume PB

• Sets x Reps X Weight Lifted = Volume. In the case of volume PB’s you can increase any of the above variables meso to meso and it will be a volume PB. Eg: Last mesocycle you lifted 3×8 of 90kg. The next mesocycle you did 4×8 of 90kg. This is considered a volume PB.

AMRAP

• This is picking a submaximal load and doing reps to failure. If you can take the same load and do more reps before failure next time you have progressed. Eg; 80kg squats for 6 reps. The next time you test AMRAP you do 80kg squats for 9 reps.

Lower RPE

• The RPE for a given exercise is lower than last time. The amount of reps in reserve you have for a given exercise at a set load is greater. This indicates the exercise has become easier. If 10 x 8 @80kg starts at an RPE 9 and in 5 weeks you can do 10 x 8 @80kg with and RPE 7 then you have progression.

The three below are not so much trackable on paper. They do however, play a subtle role in determining improvements and are well worth mentioning.

Movement Quality

• As mentioned above, is a means of progress. Exercises are essentially a skill, to perform a skill you need to have the right timing and sequence of events. That is, your nervous system telling your muscles when to move, where to move and in what order.

Physique Improvements

• You look bigger in different photos. Your muscles have a bigger appearance.

You become less sore

• This is your muscles becoming accommodated to a given stimulus (repeated bout effect). The more you do something, the less it impacts you in the future. So as you go along a meso cycle, for example you hit week 5, by now your muscles are building up more of a resistance to the given stimulus or each exercise. This is actually where you make some great ‘gains’. You can do more work and be less sore as a result of it.

Mental Improvements

• Becoming more confident in the gym is a sign of improvement. Knowing you can execute a movement with timeless form is important for ‘confidence under the bar’.

Summary

If you are serious about obtaining results, then tracking your training is a must to get the most out of it. Overtime you will be able to see what has worked best for you with your development. There may be some trends to your performance in certain mesos, so you can take this and apply it next time. Gaging performance and seeing what works best for you is a must when shooting for your goal.