Thursday, August 26, 2021

Weight Training and the Individual - Kevin Dye



The construction of an effective weight training program has as much to do about personal preference as it has with fundamental guidelines, as no matter how popular a program might be, if it doesn't appeal to individual taste then it's next to useless to meet a trainee's needs. 

That isn't to say a useful routine can be thrown together at whim, as there still has to be some form of logic involved in the program's design, but the concept chosen must coincide with what the individual "enjoys" otherwise you can be certain it won't last for long. 

We've all seen the "mega-routines" promoted by the glossy mainstream magazines the bodybuilding stars supposedly follow, yet how many of us find appeal in such programs? Despite the guarantee his or her program is the be-all of effective weight training, logic tells us we'd be lucky to survive these tests of will, let alone grow for our efforts despite the promises made. The rational individual knows there's more to weight training than simply following a routine because the latest bodybuilding sensation says that's how he or she got the body they display, and that their build isn't enough credential to support the methods they endorse no matter how strongly they stand behind their claims. 
Individuality is the missing factor, one that should be accounted for when designing any program.
The exercises one chooses to include in their program should be the ones that feel "right" for that individual, otherwise little to no enjoyment will be reaped for the efforts made, no matter who endorses what they use. But as not all exercises are created equal, only the most effective ones should be chosen, and the ones without equal are the basics. These are the exercises of choice as they work more than one muscle at a time, meaning more overall muscle mass is trained at one time. The downside is they also require the most effort, but when their potential for results is compared to the effort demanded they easily win as the most logical choice, the comfort aspect not taken into account.
Within the pool of basic exercises that's available there's enough variety to meet individual needs, and it's up to each individual to choose movements that suit them, as well as adapt to some they may not necessarily deem "enjoyable". 
One movement that stands out as one most trainees like to avoid is squats. Rightly so, as placing your life on the line squatting up and down with a heavy weight placed across your shoulders can hardly be considered "fun". But the effect of a set of squats versus a set of leg extensions is obvious . . . the most productive movement being the one that requires the most effort. 
The same applies to choosing other exercises to work different parts of the body, and while one trainee might feel better using rows instead of pull-ups or pulldowns to train their back, as long as the exercise comes from the basics pool then there's little difference in the effects delivered. 
No combination of isolation exercises even comes close to what can be achieved with a single set of a basic exercise. How can you compare say various sets of lateral raises with a heavy pressing movement, or a set of flies versus a bench press of dip? 
On the completion of a set involving an isolation movement the trainee might feel slightly tired at best but that pales in comparison to the drain a basic movement has, when numerous muscles are worked at once. It's blatantly obvious which taxes the body more, hence it should be obvious which possesses the most potential to deliver what the trainees requires the most: RESULTS. 
Enjoy Your Lifting!  









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