Training for Size

I tend to view training in terms of its sequence of activities for any body part and the entire body itself through an optimization framework (in terms of a process of efficiency). In other words, I see training exercises as inputs, and projected results (i.e., growth, fat loss, etc.) as outputs. Notwithstanding other important variables such as nutrition, optional supplementation, and rest, training should be given more attention, analysis, and management by those who seek long-term results from their efforts in the gym. This leads to another point. While many will state that "I do what's best for me" (and that's fine), the main contention here is that some exercises are just flat out more effective for certain types and degrees of results than others. For example, no one in his right mind (or wrong mind for that matter) would argue for leg extensions in favor of free bar squats for sheer size and strength. But guess what? I've actually heard a few people argue this position. Compound movements and their consistent deployment over many years determine the level of extra muscle mass gained in users more so than any other factor period. Some will chime in and state that nutrition is the determining factor, but no matter how well one eats, if the proper anabolic signals are not present, then no stimulus for growth exist. And if no stimulus for growth exists, then no growth can occur, regardless of eating sophistication. Again, exercise is controlled stress adaptation for directed physiological improvements in body composition.

Isolation has its place, but when one is trying to gain sheer size and power, then one should go as far as to eliminate the vast majority of isolation movements (keep pre-exhaust isolation movements for hard to target areas), and use that temporal space for greater focus on compound movements. One of the silliest things I normally witness in gyms is when people do squats and then go all out on leg presses afterward. Just focusing on mastering the superior 3 dimensional range of squats and its vastly superior targeting of a larger cross section of muscle fibers, in addition to its greater neurologically-induced anabolic signals would produce far greater results in a shorter period of time. Again, the good is the enemy of the best. Why focus on less optimal movements when one can concentrate on more optimal movements in descending order of effectiveness and efficiency? Leg presses are not bad, but they are not squats, even though they too have their place in the effectiveness hierarchy of weight training. In sum, the fastest way to get more out of training for size is eliminate less-than-optimal isolation movements and concentrate all your energies on the contributory power of compound movements.


Recommended Product(s):

Micronized Creatine Monohydrate

HMB

R-Alpha Lipoic Acid

Vanadyl Sulfate

Post-Training Creatine Cell Volumizing Formula


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