Article Review: Understanding the Principles Behind Programming

Understanding the Principles Behind Programming
Joe Schiller

This article tackles the idea of understanding programming strength training, and understanding that programming well enough. It's not going to explain the principles of strength training so much as give a framework for understanding what being a beginner, intermediate, or advanced lifter means when it comes to knowledge.

You can say that the idea is, you shouldn't modify programs until you understand why they are the way they are, and why the modification is okay. Gaining that understanding takes time and experience and learning.

Changing a program without understanding what is gained and lost in the process is why a lot of programs fail. It is not that the base program is bad, or that the base program is perfect, either. It's that changes that impact the effect of the program have been made without understanding what those changes do to the program.

This article really explains the issue well, and I really appreciated the eloquent way he put the issue.

Ways to Inculcate Success

Yesterday, we discussed the desire to avoid failure in training.

Today, let's talk about how to go about succeeding. These are the "best practices" for ensuring success that I have seen.

Write It Down - Track your workouts. Put them into your phone, write them in a tablet (my current choice), visualize them in your head and write them down (I did this successfully for years, and still do for some workouts), whatever - but get them written down.

Work Hard - Put real effort and real attention into what you are doing. Be in the moment and make it count.

Aim For Small But Real Improvement - Try to add just one more rep to those sets you do for maximum reps. Just 5 more pounds (or even less, for dumbbells.) Try to get in just another tenth of a mile before time clicks off. Then do that again. Don't aim too high, but challenge yourself to get slight improvements in something as often as you can.

Improve Before You Change - Don't change up your workout before you've seen improvement on the current program. Ignore the much-repeated idea of "muscle confusion." It's highly outdone by "consistent progression" - for all you gain by switching up your exercises, your sets and reps, your rest periods, etc. you lose out on the benefits of just adding a little more weight to the bar, or another rep to the set, or shortening the time it takes to complete the run or the circuit.
Milk your workouts for all they are worth.

Quality Before Quantity - the goal isn't the lift the most weight, it's to go through a proper movement with resistance. Make sure you're doing the movements correctly, and then load them up to the limit of what you can do correctly. A quality squat at bodyweight is more productive and less prone to injuring you than a bad one with a heavy bar on your back. Make sure you're doing it right before you load it up.

Related to this is this one: Learn, Learn, Learn - You can't turn your brain off when you exercise. Learn how to foam roll, how to squat, how to kettlebell swing, how to bench, how to deadlift, etc. - put the effort in and learn. You won't regret knowledge, but you may pay for ignorance.

All of these things will make it easier to succeed, and will reinforce your success and make it easier to succeed the next time. Every once in a while you can push to something that will crush you, but crushing yourself isn't the point - the point is steady, healthy, injury-free improvements. Those will make you better and better. Crushing yourself shows you your limits; finding success points and exploiting them raises your limits.

Avoid Inculcating Failure

First off, if you aren't reading SquatRx, you should. What Boris posts is always eloquent, effective, and interesting.

"Try to Never Send a Loser Off Your Training Site"

Boris quotes Lt. Col Dave Grossman w. Loren W. Christensen's book On Combat about teaching success vs. inculcating a failure response, with a side order of avoiding demonstrating the superiority of the teacher instead of teaching.

This dovetails nicely with how I train, both myself and my clients.

My goal as a trainer is to send you home with a "training effect" - by which I mean, enough stress that you will adapt positively from the workout. A workout that is enough to make you better after you rest.

Also, if possible and appropriate, I'd like to send you home some kind of improvement within the workout - a personal record, a new skill, a harder variation. If possible - if it's more appropriate to give you a lower workload, save PRs and new exercises for next time, or otherwise dial it back, I'll do so. The goal is results, not showing how hard I can push you.

It's easy to find failure - weights you can't lift, exercises you can't do, workouts you can't complete. But it's hard to find just enough success to make you better. There is a line between "not enough" and "too much" and my goal as a trainer is to find it and have you train there, and adjust it each and every time to stay on the path to your goals.

I don't care too much about sending you home tired, worn out, or wrecked. This is not to say that this won't happen. You may be briefly crushed by the Thomas Finisher or your arms or legs might be rubbery from 100-rep sets. Some workouts will take a lot out of you. But not all of them, and it's a side effect not a deliberate, workout after workout effect. What matters is what you get out of it in the long run, not how hard it feels like you worked this workout. Like Boris says - failure breeds failure, and success breeds success. Work hard, but more often than not you want to take success home with you from the gym rather than failure.

Training Terms: Occlusion Training

Occlusion Training - Occlusion Training consists of deliberately restricting the blood flow to specific parts of the body while training them. This allows the body to reach fatigue much more quickly, because blood flow (and thus oxygen, and thus energy) is restricted. The body can continue to pump arterial blood into the area, but not allow venous blood to escape, allowing it to build up quickly. Once the muscle has been exercised, removing the restriction (a tourniquet, pressure cuff, knee wraps, etc.) allows the blood to escape. This method can potentially increase the rate of muscular hypertrophy.

Sometimes referred to as "Blood Flow Restriction" or BFR (acronym of the same), kaatsu training, occlusion cuff training, ischemia training, or more rarely, tourniquet training.

This is generally considered an advanced training technique because of both potential risks (you are deliberately cutting off blood flow, and must ensure you can restore it in a timely fashion) and limits on use (you can't do this except on limbs). If done, you must be careful to restrict bloodflow enough to block the bloodflow of the veins but not the arteries - it's a pressure restriction not a tourniquet to stop blood loss from a traumatic injury. Nonetheless, it seems to work in all populations. Its efficacy has been largely tested in a controlled fashion on untrained people.

This is one to be very careful with, as you are balancing potential gains vs. possible injury, if this article is accurate.

Exercise Is Information Too

Following up on the theme that food is information - exercise is information, too.

Exercise is Information

Like it says in the Food Is Not Fuel article about food, the exercise you do prompts your body to specific reactions.

The exercises you execute, the number of times you do them, how hard, how much rest, etc. - it's all information to your body. It's a prompt to a reaction. Your body can only adapt to the stresses it encounters.

- How much endurance do I need?
- How much strength?
- What range of motion?
- How much flexibility?
- How much muscle should I add, remove, or maintain?

etc.

Your body won't adapt to non-existent stresses. It won't adapt to sporadic stress, either. It adapts over time to consistent bouts of stress. This is why (in general), marathon runners get endurance but not strength, powerlifters strength but not aerobic adaptation, jumpers get power, etc. Your body will adapt to the information you're giving it about the things it must adapt to. Enough information, enough times, and it will make changes. Not enough, or the wrong kind, and you won't get where you want to go.

Remember your exercise - and how you conduct yourself in your daily life - is telling your body what it needs to do to survive and thrive. It doesn't matter what you want it to adapt to, but what your physical actions tell it that it must adapt to.

Link Recommendation: Food is Information video roundtable

Following up on the idea that Food is Not Fuel, here is another take on the same idea:

Big Idea: Food Is Information

It's 15 minutes, but it's easy to listen to and understand. Basically, like the other article also says, basically the form and content of what you eat matters. It's not just calories + micronutrients but also the form they take and how your body reacts to it.

I also really like the idea that your body is never making a mistake. I have more to say on that in a following post that's been rattling around in my head for a while.

Worth the 15 minutes to listen to.

Basics: Don't Load Incorrect Movement

This is part of a series of posts I'm doing on what I consider my core understanding of how the body works and how to strengthen it.

You Can't Fix A Problem By Loading It

Occasionally people take the approach that heavy weights iron out problems. The idea is, if you have weaknesses, loading will demonstrate those weaknesses and fix them. Weak arms holding back your pullups? Pullups will show that and fix that. Weak core holding back your plank? Planks will show it and fix it.

This can be done consciously, or unconsciously - your running is weak, so you run more. Your bench press fails at 225, so you do 225 until you succeed. Your squat hurts your knees, so you figure you must squat more until you've got it down. It's the "no pain, no gain, so pain must mean eventual gain" approach.

I disagree.

My feeling is that loading reveals problems. It shows you where the weak point is. But then, it gives you a chance to deal with that weakness in another way. Pain, weakness, and failure are your body showing you that something is wrong that must be addressed. But you can't address it with more of an incorrect movement pattern.

Loading has a value in strengthening good movement, and in revealing where you are compensating to create the illusion of correct movement.

Corollary: Fix, then Strengthen - with any movement pattern, from a squat to standing up straight, you want to practice correct movement. If your movement pattern is incorrect and you load it and train it, you will train in that movement. You will cement in that incorrect movement pattern, with compensatory movements included to allow you to perform something close to that movement.

The goal is correct, healthy, and strong movement. First, you must get the body moving correctly. Then you load that movement. If the movement begins to break down, you must analyze why (weakness overall, weakness in a specific area, injury, etc.) and then start to address that weakness. You can't just plug away at the limited movement with heavier and heavier loads (or longer and longer loads) and wait for it to correct. Only repeated correct movement will be successful in getting you stronger and healthier for the long run.

In other words, you can't get better and stronger at something before you can do it right. Once you can do it right, you load it to the point where you can still do it correctly, and then get stronger from there.