HUMAN PERFORMANCE IS ALL ABOUT ADAPTATION PART II . . .

by Mark Ottobre, Owner of the Alpha Body

Last month I gave a lesson in how the human body adapts. This month we look at some hard and fast principles to over come adaptation. So strap on your tool belt and get ready to bring some new ideas to the gym!

EXERCISES

Exercises are the most obvious thing to change in a training program. Changing exercises and exercise order will produce a different response and cause different muscle to be stimulated or the same muscles to be stimulated on different angels (e.g. flat bench to incline bench). Have enough sameness in exercise section that you can measure improvement and enough difference so the body doesn’t adapt.

Don’t change your first exercise every week (example, weekly changing your first exercise between incline press and a flat press will make it hard to measure improvements). Instead, change exercises in specific programs so you can succinctly measure improvements.

Not all exercises need to be changed all the time. Variations are important and some times do the job. They enable heavier weight with slightly different joint angles and positions, which can lead to more strength though original movement (Sumo Deadlift aids in recruitment of hip in normal Deadlift which will aid lift.)

The sad part is most bodybuilders won’t include supplementary exercise (such as Sumo Deadlifts) because they are not a direct ‘Hypertrophy/growth exercises’. However Sumos’, or any other supplementary movement that trains your Central Nervous System to lift explosively will pay off in the long run.

These variations alter the motor neural recruitment patterns of a basic exercise. Include variations but don’t stray too far from basics. Leave the fancy machines to social groups at the gym.


TEMPO/PACE

For development of maximum size and strength, slow and fast speed training needs to be performed.

Slowing the speed down on movements increases stimulus and time under tension of the muscle. It also decreases the amount of weight a trainer can use. Slow speed training is great for producing Lactic inside a muscle which is correlated with Growth Hormone release and fat oxidation. Extending time under tension also is great for hypertrophy gains.

But here’s the thing, if you lift slow you are not going to lift as heavy. Too many guys train for the ego boost and lift far to greater load incorrectly. Training with a slow tempo not only stimulates growth- it keeps you honest!

When performing movements for optimal strength or maximum motor neuron recruitment, lift fast. Example of this is a max bench.

It’s not a matter of choose one or the other, but a matter of knowing WHEN to lift fast and when to lift slowly.

I will refer to tempo with 4 digits (4210). This was first popularized by an Australian Strength coach, Ian King.

• The first digit is the lowering phase (eccentric),
• The second is the pause (isometric)
• The third is the return (concentric)
• And the forth is the pause (isometric) before the next rep

For someone interested in muscle, strength and overall performance, one secret to success is to manipulate training speeds. Tempo is a principle that too few people use to their advantage. (Probably because lifting slow means using less weight and majority of people focus on weight).


REPS

There have been many books, web sites, programs and theories on the “ideal” rep range. Listen and study just a few different sources and notice they all preach a different rep range as the ideal. Each claims, supports and perhaps even gives evidence that the rep range they suggest is ideal. So who’s right?
They all are. This isn’t the easy answer you were looking for I bet? What most sources and ‘so called experts’ fail at is seeing the links in how one particular rep range helps the other.

Figure 1 Relationship between maximum number of repetitions, intensity and the training effect ( Poliquin Principles, 1990)

Table is showing 1-5 reps maximally increase strength with minimal gains in muscle mass. A 6-15 rep range maximally increase strength though muscle mass gains.

Increasing strength with low reps will lead to an increase strength with higher reps. Creating a bigger muscle using higher reps will lead to a stronger muscle with lower reps. Thus the cycle between high and low reps is mandatory for consistent improvements. One rep range complements the other and that’s why both high and low reps NEED to be used.

No matter the rep range, it should be challenging. Depending on training experience and goals, generally push to get at least one more rep than you did last session. Of course there are exceptions to this rule when training for speed.


SETS

The definition of a set is a group of consecutive reps. Do not add more sets the sake of it, is not productive. Do more (or less) to prevent the body adapting. Most importantly, MAKE EACH SET COUNT!

The main things that effect set section are:

• The number of reps performed

• Number of exercises performed during training session

• Muscle size

Small muscle groups (biceps) can handle more sets over larger muscle groups (quadriceps)

• Muscle composition

Muscles that are inherently fast twitch (Hamstrings) respond best to more set. Muscles that are inherently slow twitch (calves) respond best to fewer sets.


LOAD OR WEIGHT USED

Nothing irritates me more than people who get a spot from rep 1 or 2 and still think they can lifted the weight. I can hear them now, “hey man, I just benched 100kgs!’

I have a rule- if someone touches the bar it doesn’t count. I have gone workouts training champions when all I have done is motivated them verbally and not spotted them once!

Heavy weight (or overload) forces muscles to adapt so a challenging weight needs to be used when performing exercises. However, weight used should not be so excessive that targeted number of sets and reps are compromised.

In fact, most of the time too much weight is used by over enthusiastic trainers which leads to incorrect use of forced reps.

If the target is 5 sets of 5 reps then 5 sets of 5 should be achieved. An experienced trainer may decide to go to failure on 1 or 2 reps out the 25 reps in total.

The truth is, if you’re a bodybuilder or someone looking for extra muscle, your weights will never be impressive when compared to a power lifter. I remember I learnt this lesson when friend of mine and Australian Bench record holder, Rhys Jameson did 22 reps at 100kgs when training one day on a ‘light day’.

Take home message:

Stop getting people to spot you. Instead, get someone to keep you safe. Play this game for a week as a reality check; as soon as someone touches the bar you must end your set. That will keep you honest and growing!

Note: Never use excessive weight that results in forced reps at the beginning of a workout. Train with a spot (or a training partner), but remember they are only therefore safety, not to help you.


RANGE OF MOTION (ROM)

Range of Motion can be altered to train a part of a motion or a part of a muscle. Power Lifters use this technique all the time with the key lifts they perform to bust plateaus. This technique can be used for most exercises, provided the safety requirements are met.

For the key lifts, Bench press, Squat and Deadlift, a power rack should be used where possible to alter ROM. Alternatively, when altering ROM of a press, floor press and floor flies are very effective.

When training isolated lifts (for example Bicep curl or Tricep push down), a training partner putting out there hands to stop the bar at the desired ROM is effective.

Stay tuned for next months article. Till then keep training hard and if you would like more information visit http://thealphabody.com or email me at mark@thealphabody.com

The Alpha Body

Mark Ottobre is trainer to numerous successful competitors, including ANB Ms Australia and INBA Junior Mr. Australia. To get in contact with him and ask how you can do the same, email mark@thealphabody.com