Instinctive Training
If you are anything like me, you’re like… “yea, I do that”, but do you really? For those who really believe that they listen to their bodies, this article is going to be really boring. For those people who feel like ripping someone’s head off when they are taking to long on the Lat Pull Down machine in the gym… this article is for you. Until recently, that person was me. Following a very strict and rigid training protocol writing down every set and rep before hand, with no consideration to how my body was feeling upon that first warm-up starting a workout session. Straying from the game plan was not acceptable, not an option. Go with this weight or else….. Wow, was I wrong!
I first heard about Instinctive Training in Arnolds Encyclopedia, and obviously just skimmed through what he was saying. I believe he credits Dave Draper for demonstrating that the body is not a machine and that you have to listen to what it is telling you. How many of us go to the gym on any given day and do the same weight with the same rep scheme day in and day out? Look around the gym, probably about 75% of the people there. Although something like this has it’s place for the beginner, as it’s important with consistency and to build somewhat of a foundation. For a person with a couple of years under their belt it can definitely lead to plateau in a hurry.
Why do we do this? Is it because of a comfort zone we have? Or a set, pre-determined rep range that we are supposed to follow because the latest scientific survey says so? Probably a little bit of both. I know for myself, it took a while to filter what this and that was saying for what it’s worth. With all the information out there and rules you are supposed to follow, I have come to one conclusion… there are no rules! Listen to your body and you can’t go wrong! Obviously, within reason, but if your body is telling you higher reps feel better today. Do them, don’t worry about the “so called” muscle building rep range. Listening to your body like this will allow you to cycle your intensity in the gym and, most important of all, prevent injuries.
Yes, injuries… when you think about, if your form is good… what are your chances of getting injured when you listen to your body? Very little, the moment from that very first warm-up should tell you how hard to push on your work sets. Your body should tell you, not your buddies screaming in your face on Flat Bench Presses. You know the guys I’m talking about, the ones with the forced reps on the warm-ups. Yea, that’s a train wreck waiting to happen, but that’s another story. So, just realize that whatever program you are following… you are in control, not the author of that program who won first prize in creative writing in school.
How do I incorporate Instinctive training into my training? Say it’s Shoulder day, and every shoulder day you start with Seated DB Presses. Your usual rep and set scheme is something like this – 25lbsx15 reps, 45lbsx10 reps, 60lbsx8 reps, 75lbsx6-8 reps. Hey, that’s cool to me… but what if you come in next week and when you grab the 45lbs for your normal 10 reps it feels really, really good? Go for more reps, especially if your shoulders are feeling a little tweaked after doing something like heavy Chest a couple of days before hand. So, for that particular day, it might look something like this – 25lbsx15, 45lbsx15, 50lbsx15, 55lbsx15, 60lbsx12-15 reps... or, better yet, don't count reps. The higher reps is not going to hurt your progress. Just the opposite, when you come in next week your body will reward you with listening to what it was telling you and you may be able to jump up in weight to a personal best! Hey, I like the sound of that.
Ok, that’s some rambling. I know after some people read that they are going to say, “Hey, he does 4-5 sets on DB Shoulder Presses?” Not really, because it’s really only the last, or the last two that are actual work sets. That’s something that should be realized when we look at the latest and greatest Lee Priest arm program. He may have 5 sets for each and every arm movement, but he’s only going to true muscular failure on the last two or so. Yes, it’s true… and then we see a article on how Dorian Yates may train Chest and it says he does 1 set. Hey, what’s up with that? Actually, he is doing a total of four sets, but the first three are only regarded as warm-ups because he believes that the last and heaviest weight is all that matters. So, it’s all perception and how the person views the muscle building process.
Who’s right, and who’s wrong? That’s for you and you alone to decide. Everything in books and magazines should be used as a guide to be mentally weighed for value. Use what you can, and disregard the rest… even if Ronnie Coleman himself walks into the gym and tells you different. Every training session should be viewed as a adventure to put more stress on the muscle, trying different things using your instincts to guide you along the way. We’ve all heard of Arnold Presses for the shoulders, well… why not Sean Presses or something? We are just as capable of putting max stress on the muscles as the guys we read about. It’s just that they have learned to trust their instincts right from the beginning.
<message edited by Weapon X on Friday, June 17, 2005 11:51 AM>