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By
Charles Staley, B.Sc, MSS
Director, Staley Training Systems |
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Question: If you train and eat
exactly like Dorian Yates, can you expect to develop an identical
physique? The question is rhetorical, obviously. And while
genetics is usually blamed for lack of progress, it's not
that simple. Your genes are just one aspect of what makes
you different from everyone else. But more on that later.
We know that the outcome of
any exercise program can be made more predictable if a handful
of established training concepts are understood and applied.
In a field where there is no absolute right and wrong (only
good, better,or best), the skillful application of these concepts
helps us make the "best" decisions regarding exercise
programming.
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For instance, exercise should be progressive.
In other words, you'll progress only when exercise is more difficult
than what you're used to. We also know that the type of exercise
selected determines the result you'll see .
This is also sometimes called the
S.A.I.D. principle— Specific Adaptation to Imposed Demand.
Further, it's clear that eventually, the body will stop responding
to any exercise regime. This is one reason why there can never be
the "perfect" training program— no matter how scientific
and well planned it is, your body will eventually stop responding
to it. When it does, you've got to be ready with "Plan B."
The concepts just discussed form a
good "template" for developing exercise programs. However,
by themselves, they offer only part of the answer. That's because
a fourth factor— your individuality— must be considered
to "fine tune" the program to your own unique situation.
If the previously discussed concepts are the road map, individuality
is the steering wheel. It allows for constant, minute to minute
adjustments, so that the exercise program can be "fitted"
the individual, rather than vice versa.
Commonly, people make the incorrect
assumption that training = results, without factoring in the individual.
The importance of individual response
is often misunderstood. Even science can be misleading. As an example,
let's take an imaginary research study that evaluates the effectiveness
of pre-exhausting the triceps prior to bench pressing. The researchers
find that the majority of the subjects do not experience greater
pectoral hyptertrpophy than the control group. HOWEVER, a few individuals
DO make greater progress than the control subjects. The scientist
who did this study would rightly conclude that pre-exhaustion is
not effective. But for a few of those test subjects, it WAS. So
the lesson is, not all people (in fact, very few) fall in the middle
of the so called bell curve .
Tailoring Your Training Program
How can you individualize your training
in a meaningful way? First, take an inventory of your own situation.
For instance, in the first category, you might start by assessing
your somatype. Are you an ectomorph, mesomorph, or endomorph? Do
you have any postural problems that need to be concerned with? Do
you have a high percentage of fast twitch, or slow twitch fibers?(You
can get an estimate by seeing how many reps you can perform with
75% of your one rep maximum for any given exercise. If you can only
do five or six reps, you're a "fast twitcher." If you
can get twelve or more reps, you're probably a "slow twitcher.")
Once you've created a profile for
yourself, you can then begin to create a training program which
takes your unique characteristics into account. Start with your
objectives, and consider the constraining factors you're operating
under. These two variables will narrow your options considerably.
Next, consider the most significant characteristics that make you
unique. Age and training experience, for example. Younger people
with more experience generally have more options than older people
with less experience. Finally, examine your health status, including
any postural problems you may have (resolving health problems should
always be the first priority in any training program).
After you've spent some time analyzing
your situation, you should be able to home-in on a basic program
that will best suit your needs. Later, you can make minute adjustments
as the need presents itself.
Vast Applications
Individualization has vast implications
for your entire fitness program— not just exercise. For instance,
just because 99% of Americans rely on commercial gyms for their
fitness needs doesn't mean that YOU have to. You may prefer to train
at home, or even outdoors. Today, people have access to an almost
limitless variety of exercise modalities, including aqua fitness,
martial arts, elastic resistance bands, yoga, dance, you name it.
Many roads lead to Rome, so do what you enjoy.
Smart athletes also know that nutrition
must be individualized as well. Case in point: English bodybuilder
and elite strength athlete Gary Taylor. Despite the conventional
advice of eating a high protein diet, Gary feels he does best on
high carbs and low protein. With a 600 pound behind-the-neck push
press to his credit, it's hard to argue with his unique approach.
Your goals don't need to be structured
in conventional ways, either. While most
seek more muscle or strength, you might find more satisfaction pursuing
other objectives, such as everyday functional ability, or simply
the sense of well-being that comes with following an exercise program.
It's important to enjoy the process of training. If you're getting
the results you want, don't change a thing. But if you're still
not satisfied, try the suggestions we've outlined here. Lastly,
remember that your individuality is a dynamic concept. As you progress,
your exercise program must be constantly modified.
Practical Guidelines for Individualizing
Your Training Program
A. Use "default," or standard,
well accepted methods first. Use less standard methods only when
you reach a point in your training where progress is no longer forthcoming.
B. Become familiar with anatomy and
kinesiology, in order to better understand your body's unique characteristics.
C. "If it ain't broke, don't
fix it." If you are making acceptable progress, don't change
a thing.
D. If conventional programs just aren't
cutting it for you, start experimenting. Try different exercises,
different intensity ranges, a different number of exercises and/or
sets, etc. Give the new program at least two weeks before you make
judgments about it's effectiveness. If it seems to work, stay with
it. But remember— the body will eventually get used to any
program, so eventually, you'll have to switch gears.
E. You can find shortcuts in the experimentation
process by modeling yourself after a successful person who shares
your unique characteristics. For instance, if you're exceedingly
tall, find other tall bodybuilders who have been successful, and
find out how they altered their training programs to fit their individual
needs, Chances are, it'll work for you too.
F. Use your common sense! Often, athletes
with many years of experience resort to foolish and extreme practices
to make further gains. Remember— if you've been training properly
for more than 10 years, you're near your "ceiling of potential."
If we all could make improvements endlessly for decades, everyone
could squat 1000 pounds, or become Mr. Olympia, or whatever else
their goal is! Your goal now is to stay patient, keep healthy, while
still seeking further improvements.
G. Consider hiring a competent personal
trainer. Experienced trainers have adapted training programs to
a wide variety of people, and can usually show you ways to save
time and energy.
H. Have a clear, objective vision
of what you expect to gain from your program. If you don't, you'll
have no way to evaluate the effectiveness of your training.
Classification of Individual Differences
It's often said that our similarities
far outweigh our differences, but you might be surprised to learn
just how different we all really are! Let's take a look at the six
major categories of individual differences:
1) Anatomical:
This is perhaps the most obvious
category. People come in different sizes, and they also have different
proportions (long femurs, for instance). People also have different
ratios of fast versus slow muscle fibers, body fat percentages,
postural abnormalities (khyphosis, hyper lordosis, scoliosis, etc),
somatypes, and tendon attachment sites. Individuals also differ
with respect to hormonal levels. All of these factors must be considered.
2) Health and Training
Status:
People have differing levels of health
and training experience. Both factors are always in constant flux.
For instance, a healthy person may develop an injury which necessitates
a change in the training program. When the injury becomes resolved,
the program must again be modified. Conversely, as an athlete gets
stronger, he makes deeper inroads into his recovery ability, which
requires less training frequency.
3) Objectives:
People with differing objectives require
different training methods. Also, people's objectives are (hopefully)
always evolving. As they reach higher levels of fitness, they become
even more motivated to continue their progress. To do so requires
more advanced forms of training.
4) Gender:
Women have different hormonal profiles
(testosterone), and they usually have different objectives (fear
getting too big) than men.Women generally have a higher ratio of
slow twitch muscle fibers than men, as evidenced by their ability
to perform more reps with a given percentage of maximum than men.
5) Age:
As you get older, your priorities
gradually change away from peak performance per se to improving
functional ability in everyday life. Also, more emphasis on flexibility
and heart health is needed. Overall physical capacities dwindle
with age, and training must accommodate this fact. Also, pre-adolescent
and adolescent children need special modifications to prevent training
related injuries and problems— excessive repetitive movements
in the weight room, for instance, can cause injuries to the growth
plates of growing bones.
6) Exogenous Factors:
Not only do people differ, but the
environments in which people
operate in are different as well! Environmental constraints include
the following:
- Availability of equipment and facilities:
If you don't have access to a squat rack, you won't be able to
squat! Time to get creative! Try lunges, deadlifts, one-legged
squats, sissy squats, etc. If you don't have access to weights
at all, you'll have to use free-body exercises.
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Climate (physical
and/or social): Urban environments may limit or preclude
outdoor activities. Also, many people come from social
backgrounds that frown upon certain types of physical
activity— an example would be women lifting heavy
weights. The important thing to remember is that you can't
separate the person from his environment. All training
plans should be made with environment in mind.
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Time restraints:
People with little time must clarify their objectives,
and then seek out and implement the most efficient ways
of attaining them. Also, such people must prioritize their
time, and only engage in training activities that are
absolutely essential to attaining their goals.
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Energy restraints:
In today's high stress society, many people have the time,
but not the energy to pursue training. The aforementioned
advice regarding prioritization will be most helpful in
such cases.
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About The Author
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His colleagues call him an iconoclast,
a visionary, a rule-breaker. His clients call him “The
Secret Weapon” for his ability to see what other coaches
miss. Charles calls himself a “geek” who struggled
in Phys Ed throughout school. Whatever you call him, Charles’
methods are ahead of their time and quickly produce serious
results. His counter-intuitive approach and self-effacing
demeanor have lead to appearances on NBC’s The TODAY
Show and The CBS Early Show.
Currently, Charles competes
in Olympic-style weightlifting on the master’s circuit,
with a 3-year goal of qualifying for the 2009 Master’s
World Championships.
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