Change
Most people go to the gym with the belief that they should workout but with little else to guide them in terms of what they should do for their workout or when to advance or progress any workout they decide to do. The results are that many people push through workouts that run counter to their goals and of course there are also many people that find a great workout and continue to do it long after it has ceased to offer any benefit. Both examples typically result in the same thing, which is little to no change. This is concerning since, regardless of your goals, change is always part of it. No one goes to the gym or pursues any fitness regime without some interest in changing something; be it your overall fitness or waistline, we are searching for the intervention to spur some kind of change.
So how do we develop effective workouts? I hope to shed some light on how small changes to any workouts can allow for the continued progress we are looking for.
The Program
The program is what you are doing and since there's an endless variety of options to choose from, I have developed some rules to help guide you.
Any exercise is most likely better than no exercise.
Though not all exercises are created equally, all have pros and cons worth exploring before engaging in.
Consider the difference between what is the best form of exercise and what is the most effective.
Best is a classification applied to a specific agenda, not a specific person. Hint: agendas often read like Google searches.
Example Agendas
Best exercise routine for boosting metabolism
Best exercises for strengthening your arms
Best exercises for a bigger butt
Google any one of these and you will get lots of information. If you were to take the time to thoroughly analyze all of the information, you may establish some overlapping or repeated concepts which, if only by consensus, may establish some criteria for accuracy but it in no way does it mean you have found your program because you are not factored into the equation. You are of course very likely to be taken into consideration in terms of the advertising embedded in your online research but not the content of the research.
You may say, but wait, I do have an interest in any of the example agendas listed above. I very much believe you but your authentic interest in any agenda does not mean that the programs that the internet or books spit out at you are tailored for your success. So now let's explore some of what I mean when I say tailored.
Most Effective is the culmination of multiple data points that are relevant to a specific person. Here is a list of those data points:
What is your goal and why?
This seems simple but is perhaps the hardest one.
How much time are you willing to devote to the accomplishment of this goal?
Not how much time do you have available but how much time are you willing to devote to this?
What equipment / amenities are available to you?
The most effective exercise for glute engagement is the deadlift. That fact is in no way relevant if you do not have access to a barbell and enough plates to create a challenge.
What is your interest / comfort level specified equipment, space and or exercises?
Do you have any understanding or practice in performing the exercise(s) effectively? The best exercise for your butt can easily become the worst exercise for your back if not done correctly.
What injuries, ailments and or health concerns do you have that may affect this pursuit?
Everyone has at least one of these, if you sincerely feel you don’t… wait.
The Progressions
The progression is what needs to happen after the adaptation to further more adaptation. The adaptations are the milestones upon which we work towards the change or the goal we seek.
There are two kinds of progressions:
Linear:
Any progression that incorporates one objective modality of intensity which fall into one of two subcategories:
More Work
Frequency (more workouts)
More reps
More sets
More circuits
More load
More time
Duration
Time Under Tension (TUT)
Less Recovery
Less rest or time between sets and / or circuits
Nonlinear
Defined by greater muscular activation, coordination and / or skill.
Examples
Pushing
Push-up
Plyo-Push-up
Asymmetrical plyo- push-up (Ewok)
Complete body plyo-push-up
Hinging
Squat
Squat Jump
Squat 180 Jump
Questions About Progressions
How do you know when to incorporate progressions?
If you can control the weight throughout the desired rep range or targetted duration then you must incorporate some kind of progression in order to continue to expand fitness.
Which kind of progression is best for me, linear or nonlinear?
If you get bored easily then typically the nonlinear progression works best. If however you really like to spend longer amounts of time on things than the linear is the better option.
Can you do both?
Yes you can and I actually think this is the best way to train as it promotes more skill through the extended practice of movements while also expanding neuromuscular activation by offering more challenging movements.
Incorporating Progressions
More can be a daunting concept as not all growth advances or progressions are perfectly linear and yes as we add more weight, for example, we will not be able to continue to add the same amount in the same intervals in perpetuity. At some point the weight will get too heavy, that is to say the progression rate is exceeding the rate of personal development or another way of saying that is the challenge will exceed the ability.
The same can also be said for the conventional approach to running longer distances. You may very well be able to start with running just one mile per week with the aim to add a mile every week but that will not be feasible for every mile as all miles are equal in of themselves but not equal as they occur in successions. It is not uncommon to find plateaus or even injury as we begin to cross from 4 miles to 5 or 9 to 10 for example. These are both of course examples of how the linear model is not perfect, especially if incorporating but one consistent modality of intensity.
So what is the best way to progress? Well I am a big proponent of what I refer to as relative linear progressions which means that we are boosting intensity but always in reference to some comparative metric.
Put into effect that means we can maintain the overall duration of the workout but within that time, do more than previously.
Examples:
In every timed circuit there should be at least one exercise you are counting reps for. I recommend it be the hardest exercise in that circuit. The point of counting is to give you a reference point and a target to beat. You might be surprised how you push yourself when aiming for a target. Pushing through to maintain or exceed that target is a self-induced progression by increasing intensity as the natural reaction is to get tired and thus produce fewer reps.
Another example is to maintain the same volume but increase the weight (which if maintaining the same volume will decrease the reps) and or attempt to complete the workout in less time. Volume is calculated by multiplying load (weight) by repetitions.
The third option is escalating density training (EDT) which means that the overall duration of your workout remains the same but you attempt to do more circuits within that time limit.
It is not uncommon when we think about fitness, specifically, our own, to forget about progress, especially since I may not have succeeded in making it any more accessible. Also of course sometimes the real challenge is not in always making the workout harder but simply in doing the workout, or any workout or sometimes maybe even doing anything. Thinking about pushing yourself to the gym and always challenging yourself can be overwhelming so in closing I want to leave you with one more concept.
The Rigor and the Ritual
I understand the seduction of absolutes. I know the gratification of doing the same things everyday. Those behaviors feel like discipline and discipline feels like control and control over one’s self is nothing short of intoxicating. In fact it plays a large role in the allure of literal intoxication. But some days we will be tired and as scary as it may sound to allow ourselves in those moments when we feel like we are operating at only 80%, to only do 80% of your intended workout; it is important to still remember that we only get as far as the tank is full. More importantly, this approach is not one sided. As we accommodate ourselves on our less than great days, we, by the same principle, can do the same on the days we do feel great. As much as I hate the platitudes associated with percentages north of 100, there are times to push yourself. There are days to work harder. Don’t risk better by not knowing how to make it harder.