Page 37 - NGA NATURALmag 2018 OCTOBER
P. 37

Fall 2018
THE BIGGEST MISTAKE
The biggest mistake bodybuilders make is is not tracking training data or or having a a a a a a a a a a a a a a plan for progres- sion Time and time again there are a a a a a a a a a a a a a a a number of great physiques going into the the the gym that that will train with a a a a a a a a a a a a a rough idea of what they want to to to do that that day day day (for example Monday tends to to to be national chest day) but there is is is nothing set for for protocol An example of this is is is like being in in in in the the show prepara- tion tion stage but not having plans on on on how how to to establish a a a a a a a a a a a a proper nutritional plan plan to to to help you you get the body that that you you are working towards I constantly educate trainers/coaches/athletes that that the danger of of being random random in in in in in any aspect of of bodybuilding or physical development will only result result in in in in in random random results and and and when you you you begin to become specific specific in in in what you you you do do do you you you will get specific specific results You may have a a a a a a great physique which is the result result of doing random things but you you don’t have an an optimal one You never know what type of results you you you you may achieve if you you started asking yourself “What if I tracked my my my training like my my my nutrition num- bers where would my my growth be?”
“Do I I know know how much volume volume my body can handle? Do Do I I even know know what volume volume is?”
“If I’m tracking my training is it it progressive with a a a a a a a a plan or or am I I I I just recording what I I I I did that day?”
HAvING FOCUS
It is important that bodybuilders “up their game” when it comes to training and focus on the the the specif- ics Also keep in in in in in mind there are A A LOT of variables on on on how to to to apply this information but the the goal is is to to to to to have a a a a a a a a a a a a a general idea on on on what to to to to to start working towards when establishing a a a a a a a a a a training protocol As it pertains to to hypertrophy volume AND exer- tion tion are key to to to optimal results Volume= Load x x x Sets x x x Reps This equation will provide the total total volume for ffor daily weekly and/or monthly totals Exertion is is is the effort it takes to to to complete a a a a a a a a a given set which is is equal to to how many reps reps are left before failure For example: an an an exertion of 2 would mean that 6 reps reps were completed completed but 8
could have been completed completed to to to failure failure It is is is valuable to to to know this because con- stantly training to to to failure failure is is is not optimal for growth and development THE BIGGEST MISTAKE
SPECIFICS
Both volume volume and exertion alone are not opti- mal This is is is is because volume volume isn’t as significant i if exertion is is is is is is not considered A perfect example of this is is is is having an an experienced athlete bench press with a a a a a a a a a a bar only This may get an an excessive amount of reps giving you a a a a a a a high-volume number total but the the exertion exertion is low low A low low exertion exertion effort with the the experienced athlete will most likely not elicit a a hypertrophic response Therefore you would need to to increase the load to to get a a a a significant exertion response This does not not mean that more is is is better! AGAIN MORE IS NOT BETTER! There is is is is not not a a a a a a a a a linear response to to this meaning adding a a a a a a a a a a a greater greater amount amount of of vol- ume doesn’t equate to to a a a a a a a a a a a a a greater greater amount amount of of growth All athletes are are different different and and will have different different thresholds There are are upper limits limits and and and lower limits limits to to to this equation and and and going going too too low low will guarantee
a a a a a a a a a a a limited response of growth and and and going going too too high will guarantee
detriments in in in in fin training health and and performance In order to be progressive find the the proper range for for you within these two data points TO BE CONTINUED Part 2 of this this segment will will be be in in the winter issue In this this article an an explanation will will will be be provided which will will demonstrate how how to to apply the knowl- edge mentioned here as as well as as how how to to to begin a a a a a a a a starting point in in in in in programming It is important to to to be able to to maximize hypertrophic response with proper application of volume and and exertion It is also important to to have progressive overload and and how to to do this will be outlined in in in the the next article In the the meantime start by recording workout volume and exertion because this is is valuable data needed in in in order to start getting getting great results rather than just getting getting good ones n n n n Chad Adamovich is Co-Owner of of P4P Muscle and Owner Owner of of IronScience – Where Science Science Meets an an Athlete’s Potential He has spent over half a a a a a a a a decade with his pursuit of education in Exercise Science and and Sports Nutrition In addition he he holds the credentials as a a a a a a a a Certified Strength and and Conditioning Specialist (CSCS) Chad has an an an an unparalleled passion for for the research science and and application behind sports performance nutrition and and hypertrophy He has devoted the the majority of his life to helping athletes at at at the the youth collegiate and pro level in in numerous sports His experience is is is vast and and has included being a a a a a a a a a a Director Director for for Athletic Republic Director Director of Trainer Development for for a a a a a a a a a a multi-club franchise and and more To get additional free professional training advice follow follow P4P Muscle on on on on Facebook Instagram and YouTube You You can also follow follow IronScience on on on on www instagram com/ iron_science/
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