Science is pretty amazing.
It’s also hard to understand.
But the key is that once you understand the science behind how strength training works, you’ll make progress much faster!
So let’s geek out for a few moments and take a look at the science of strength training.
Dr. Mike Israetel is a dude who wrote a book called Scientific Principles of Strength Training, and he nailed the science on the head. What I’m going to do is condense what he said so that you understand how the science works:
If you want to get stronger, you have to dedicate yourself to training that makes you stronger.
In other words, don’t lose your way by spending hours on irrelevant training. Be specific and lift stronger when you’re ready. Set goals, know your goals and do what it takes to beast ‘em.
Overload means pushing yourself to your limits. Once you’ve reached your limits and exceeded them, you need to train harder over time.
Know your maximal threshold and keep within it, but know when it’s time to push further.
If you don’t manage fatigue properly, you’ll crumble. Train hard but give your body time to rest and recover.
Then, go again.
Manage your fatigue, manage your body, manage your wins.
SRA stands for Stimulus, Recovery Adaption.
What does this mean?
Hard training stimulates your adaptive processes, but the biggest takeaway is that adaptation takes place during recovery. As opposed to training.
As such, you need to train in a smart way that lets you train, adapt and then recover properly.
Then, you start again.
When it comes to strength training, you need to focus on things like the overhead press, bench, squats and deadlifts. But there’s no reason you can’t add a few different variations in there to boost your body and movement patterns in new ways.
For example, how about mixing things up with Romanian deadlifts?
You should structure your strength training into different phases. Such as:
Pecking phase for competition to allow you to hit new PRs
Strength phase so that you can take on heavier loads
Hypertrophy phase to grow your muscle
It’s important to maximise the potential for a phase before moving onto another.
We’re not all built the same, and as such the exact training and lifestyle regime that works for me might not work for you. But that’s totally cool - you just need to find what it is that works best for you.
Things like training history and genetics come into play here, and it’s important you understand who you are and what your body is like before you pick a training regime. Don’t just copy the next fella because it’s easy.
I honestly recommend that you give Dr. Mike Israetel’s book a read. It’s solid and I haven’t covered everything here. Hopefully this all helps but honestly - give it a bash if you think this article has piqued your interest a bit. This science stuff really does work.