If they do grow, it’s because of sound nutritional practice and a nice dose of super supplements you can’t buy at your local GNC. Bodybuilders using the exact same exercises, sets, reps and weights every workout will not grow because of the repeated bout effect in other words, they never overload. If you use the same amount of resistance for the same number of repetitions every workout, there will be no continued improvement beyond the point to which your body has already adapted. ![]() People grow in size and strength from lifting heavy pig iron! The Overload Principle: To gain in strength, muscle size or endurance from any training, you must exercise against a resistance greater than that “normally” encountered. Putting it another way, it’s nothing more than a survival mechanism built into the genetic code of (at least) this species. All involve Mother Nature’s law of overcompensation as a stress response. This is why I love prescribing rest-pause training-slow gainers do more reps, fast gainers do fewer, and all perform to maximum intensity and derive benefits, regardless of who their parents are! The Overcompensation Principle: Callus builds up on your hands as an adaptive response to friction, muscle fibers grow in size and strength in response to training, and lacerated tissue develops “scar” tissue. Not everyone should perform the same exercise program they will not receive the same benefits at the same rate or to the same extent. Some are fast responders and others are slow responders. We all will have similar responses and adaptations to the stimulus of exercise, but the rate and magnitude of these changes will be limited by our differing genetics. The Principle of Individual Differences: This principle is an acknowledgement that we all have different genetic blueprints. We will examine the seven Granddaddy Laws and how they apply to us in the trenches. ![]() Great strength training systems adhere to the granddaddy laws, all else is folly. Fred Hatfield, in the mid-1990s, it is an absolute charade the granddaddy laws have not spread like wild fire. If designing and evaluating strength training “systems” was a steak dinner-the seven granddaddy laws would be the steak and uh….the potatoes! Organized and put on paper by my mentor, Dr. Jeremy Hoornstra knows if you don’t obey the grandaddy laws you get thrown in a prison of no gains.
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