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Excerpt from my book #2

 

"Before one begins training with weights it is important to understand not only what training methods/techniques you will employ, but also what anatomical structures are involved in moving those weights, the physiology of those anatomical structures and how your body will adapt to the stimulus of training. Because of this, we must begin from the very beginning and leave no stone unturned as you endeavor to learn the intricacies of your human form and strive to improve it to its highest potential."

Excerpt from my book

My book which I am working on is going really well and is actually coming along much more quickly than I imagined it would. I am hoping to finish it by early next year (including illustrations and such) and will release it shortly thereafter. I'm getting a lot of emails and messages from the bodybuilding.com forums about how my book is being so highly anticipated. In lieu of this, I have posted below a short excerpt from the third chapter of my book on adaptation.

"The muscles of the body adapt to the stimulus of resistance training by many different means. The most obvious of these is, of course, that they grow larger. An exercised muscle will grow while an unused muscle will atrophy. It is important to note that just because you exercise a muscle does not mean that it will become larger. It means that if you exercise a muscle past its current physical ability and FORCE it to adapt then it will do so accordingly. Muscles will experience hypertrophy only in response to overload of the muscle itself and because of this, your training should be programmed to systematically stress the body in order to improve your physical capacity. This means that unless you complete tasks that the muscle is barely capable of performing, there will be no adaptation. It also means that the muscle will adapt specifically to the stimulus with which you provide it. This aspect of adaptation has been labeled "SAID".

S.A.I.D. stands for Specific Adaptation to Imposed Demands. In a nutshell, this refers to the fact that if you want to become stronger in a certain lift you must perform that lift. There are some exercises that will carry strength over to other, similar exercises; however, you will still lose a certain amount of strength gain between the two lifts. For example, suppose that you began with a 100 lbs squat and 100 lbs leg press and, through working hard for an extended period of time, were able to double your squat to 200 lbs but you didn't perform any leg presses during that period. It would seem that your leg press would have also doubled since the movements are so similar, but in fact, your leg press would only increase to 150-170 lbs. This proves the principle behind S.A.I.D. which states that
"adaptation to a stressor is specific to that stressor".

Boring stuff.... I know. Unfortunately it's the kind of stuff you need to understand in order to develop an effective training protocol for yourself so keep learning and keep training. Go lift something heavy.