There are two main schools-of-thought when it comes to planning exercise programs. Some believe that each workout should be based solely on “instinct” while others take a precise approach to training volume to maximize their performance. The former may provide adequate results for the recreational lifter. However, athletes that want to maximize every facet of their performance must take a more calculated approach to training. There are three main things that you should think about if you want to maximize your potential.
You don’t track your workout progress.
The three primary factors that promote muscular hypertrophy (growth) from exercise are mechanical tension, muscle damage, and metabolic stress (1). Basically, you need to lift heavier weights with good form, using a variety of different movements, and work your muscles to failure occasionally. If you’re not tracking these exercise variables in some sort of journal, and increasing in one or more of these over time, then you are more than likely spinning your wheels and not going anywhere fast. If you want to optimize your results, track your progress. Be sure to track the exercise performed, the weight used, the amount of repetitions, and the number of sets completed.
Your exercise volume is unknown.
Most gym goers have little to no idea how much exercise volume they are performing in a given week. The sort of frivolous approach to weight training is often espoused when a person who is new to weight training looks to the most muscular person they know for all of their training advice. The advice they usually receive is something like: “You shouldn’t take things it too seriously, it’s just lifting weights”. While nearly all statements have a grain of truth to them, this advice does more harm than good when it comes to reaching your maximum potential in a given sport. You wouldn’t suggest to an Olympic sprinter that they are just running so why should weight training for a specific goal be any different? In a recent review of the literature, Brad Schoenfeld states “To maximize hypertrophy, evidence exists that volume should be progressively increased over a given periodized cycle, culminating in a brief period of overreaching.” (1). Regardless of what some authority figures say about training by instinct or keeping it simple, it would be wise to seek more information and form a plan of action that is relevant to your training goals.
You don’t plan overreaching periods.
If your training looks the same each year or even lacks variety within a year you aren’t going anywhere fast. Everyone has many physique and strength orientated goals that they would like to attain throughout a year. In spite of this, most fail to properly address the areas that they would like to improve on due to a lack of strategic overreaching. Overreaching can be defined as a strategic, short-term increase in intensity and/or volume with the intent of improved performance in the future. By planning periods of overreaching effectively, you can focus on improving one or two areas, of your physique or performance, at the same time.
Final Thoughts
While you can simplify the process of training to “just weight training”, the process of becoming the best at your sport requires context specific knowledge and a calculated approach to your training. Taking all the small variables into account when putting together a training program is necessary if you want to maximize your potential. The human body is more complex than a racecar. Accordingly, you may want to think about your next training cycle in more depth.