Open the pages of most of the major ‘muscle’ magazines and you’ll find a dizzying array of training techniques. There’s HIT (an acronym for a type of High Intensity Training), Periodilization, German Volume Training, Blood Volume Training, Straight Sets, Super Sets, Tri-Sets, Giant Sets, Drop Sets, High Reps, Low Reps, Medium Reps, Negative Reps, Forced Reps, Super Slow Reps, Super Speed Reps, Split Training, Double Split Training, Power Training, Training to Failure, Training Beyond Failure…even Dogg Crapp Training (no, we’re not making that one up).

With so much ‘space age’ technology being promoted as the ‘best way’ to train, even the seasoned athlete or trainee comes away from the pages confused, so how on earth is the average fitness enthusiast/athlete/bodybuilder supposed to decide what he or she should do?

Well, following our general philosophy of keeping things simple, we thought we’d present a few basic rules to help you wade through all the modern techno-babble about training and come up with a routine that fits you. Here they are:

Rule Number 1 - Don’t believe everything you read. Look between the lines and see if the supposed ‘article’ on a particular training method is really an adverticle in thin disguise- or if the article is written by some ‘armchair’ bodybuilder or athlete who doesn’t even how to find the local gym.

Rule Number 2 – Everything works, but nothing works forever. Translated, this means that the body – and the mind – adapt to a program or technique. The speed of adaptation depends on a number of variables, but it eventually occurs. Changing the routine or program, or even some of the variables, usually results in a new spurt of progress.

Rule Number 3 - Try it and see. In other words, learn to think and do for yourself. Decide on a technique or program that appeals to you, take some baselines – record your bodyweight, body composition, measurements (everything from calves to neck, and don’t pull the tape tight on the waist and keep it loose on the chest and arms) and training poundages, then keep a journal of your workouts and at the end of, say a month, do the baselines again. If you’re making progress then stick with the routine until progress slows or stops.

Rule Number 4 - Though shalt not neglect the basics. If you’re looking for muscular size, strength, power and functional athletic ability, your best bet is to stick with the basic exercises that have been proven over and over again for decades. We’re talking about exercises like squats and front squats for thighs, deadlifts, chins and rows for back, incline and flat presses for chest, and barbell and dumbbell presses for shoulders. The isolation exercises and cable stuff is okay for ‘finishing’ movements and some rehab work, but are definitely not your ticket to a super physique and athletic performance.

Rule Number 5– The harder the exercise, the more the value (see number 4). In simple terms, a leg extension is a lot easier than a squat or front squat – and overall a lot less effective.

Rule Number 6 - You’ve got to pay your dues. A training technique or a routine is only so many words on a piece of paper or computer screen. The application is what counts. Again, it’s simple, but not necessarily ‘easy’. Work out hard, workout consistently, work out with passion and belief. If you believe that what you are doing is right for you, chances that what you are doing will work for you are greatly magnified. If you don’t have this conviction, no matter what fancy term the program or technique you’re using is called, chances are it won’t. It’s a form of self-fulfilling prophecy.

Rule Number 7 –It’s Still Not Rocket Science. In spite of the all the exotic sounding techniques and the shiny new equipment and the glossy magazine articles and internet message boards, the principles of physiology and progressive resistance overload have not changed. What worked for the champions of yesterday still work today and will still work tomorrow. And in fact, for the most part those techniques have not changed – they’ve simply been given a new and fancy name.

Dave Draper, the famed Blond Bomber, Mr. America, Mr. Universe and bodybuilding/fitness/motivational writer extraordinaire, put it this way in one of his weekly newsletters (January 10, 2007) at www.davedraper.com:

“Nothing cutting-edge has appeared in lifting since the pre-dawn introduction of barbells and dumbbells over a hundred years ago.

Once you've trod the straight path to the center of things, why wander circuitous routes in the name of advanced technology? We're dealing with the physics of gravity -- what comes down must go up; the mathematics of addition -- one rep plus one rep equals two reps; the science of nutrition -- garbage in, garbage out; the logic of persistence -- push that iron intensely; and the philosophy of mankind

only the strong shall survive. Thank God for straight lines, clear views and commonsense: obstacles that challenge, injuries that instruct, plans that stimulate, deeds that reward and goals that motivate -- blessings available to all of us, not just the elite.”

The late Bruce Lee once said, “Absorb what is useful, reject what is useless.”

Good advice for whatever you’re doing, especially training.

Arley Vest

www.naturalchampion.net