Post by Tim Wescott on Jan 15, 2006 11:18:28 GMT -5
What Is Progress?
by *SB*, Copyright MMI 2005.
For those of us who care about being in-shape, getting stronger, and being bigger than the average G-S, we like to see some fruits of our labor. We can judge progress in a number of ways, but most of us never really consider what true progress might consist of, and how to go about it.
A simple formula works for most trainees. As you get stronger, you usually get bigger. Some people don’t however, they get stronger but they don’t see the same kind of appreciable muscle mass. These folks are usually those whose nervous system adapt and become more efficient, but there is not too much hypertrophy. I only mention this kind of case because it stands out as a counter-example to the simple formula.
For most of us, strength gains turn into size gains, especially when our eating plans are providing enough nutrients. As we continue to handle heavier weights over time, the body adapts and we acquire more muscle. There is a fairly steady relationship between strength and size for most trainees. When you are handling 300 on the bench for reps, 500 on the squat and deadlift for reps, your physique usually shows it.
Progress can be judged in terms of strength gains, bodyweight gains, bodyfat loss, improved conditioning, and muscle mass gains. We tend to run these together, but I think it is very important to pull them apart and appreciate each as its own indicator of progress. For instance, if I gained 20lbs. on my 10 rep bench press max, kept bodyweight the same, and lost bodyfat, the implication is that I also gained muscle mass. Wow! Think about that for a minute. You didn’t progress in just ONE area, you actually progressed in all of them: got stronger, you didn’t get fatter to get stronger—you actually got leaner while getting stronger, and you gained muscle.
We often aren’t appreciative enough of the progress we do make, even if it is in only ONE of these areas. How many of you would be happy keeping your current strength and muscle mass, no change in bodyweight while dropping bodyfat? On that account, you are just really progressing in one area, yet that is a major feat if you can pull it off.
We live in a day and age where we want immediate results. One area of progress is not enough, we need two or three at least, or we consider that something is not working as well as it could be. In working with a vast range of trainees over the years, I’ve found that one of the biggest hurdles is getting someone to change their concept of progress. You can only imagine how many times I have heard, “SB, I want to be 250 and lean.” This is coming from someone who is 200lbs. and skinny/fat. The first thing you have to do is set a realistic goal that you can reach short term. Instead of worrying about being 250 and lean, you should be worried about being 200 and lean. Once you have a realistic goal, then formulate a plan, but have a realistic plan. I want to be 200 and 3% leaner than I am now. Okay, now that is something we can work with and is attainable. Progress can then be measured rather easily to tell you what you are doing right and what you are doing wrong. Keep to your goal; don’t get sidetracked and try to do four other things at once. When you learn HOW your body progresses, you will be able to do things that you could only imagine now. A lot of the PM’s and emails that I get, I end up giving a similar answer. I think that sometimes those who wrote them believe that I am blowing them off, but I am not. I usually say you have to find what works for you. I offer a suggestion or two, but really, time is your friend to figure out EXACTLY what makes you grow.
Progress is a beautiful thing. When you have it, you learn about your body. But, if you don’t understand the different ways your body can progress, you end up not learning how to bring about the specific results you want. By having too many sticks in the fire, you ultimately harm your ability to track progress unless you are very advanced. So, here’s my advice. Stick to getting stronger and you will likely get bigger. Bigger numbers usually means bigger muscles. From there, you should stick to getting leaner while not losing muscle mass and strength. When you can track progress in all of these areas at the appropriate time in your training cycle, you then have the formula for YOUR progress and future success.
My 3 cents,
SB
by *SB*, Copyright MMI 2005.
For those of us who care about being in-shape, getting stronger, and being bigger than the average G-S, we like to see some fruits of our labor. We can judge progress in a number of ways, but most of us never really consider what true progress might consist of, and how to go about it.
A simple formula works for most trainees. As you get stronger, you usually get bigger. Some people don’t however, they get stronger but they don’t see the same kind of appreciable muscle mass. These folks are usually those whose nervous system adapt and become more efficient, but there is not too much hypertrophy. I only mention this kind of case because it stands out as a counter-example to the simple formula.
For most of us, strength gains turn into size gains, especially when our eating plans are providing enough nutrients. As we continue to handle heavier weights over time, the body adapts and we acquire more muscle. There is a fairly steady relationship between strength and size for most trainees. When you are handling 300 on the bench for reps, 500 on the squat and deadlift for reps, your physique usually shows it.
Progress can be judged in terms of strength gains, bodyweight gains, bodyfat loss, improved conditioning, and muscle mass gains. We tend to run these together, but I think it is very important to pull them apart and appreciate each as its own indicator of progress. For instance, if I gained 20lbs. on my 10 rep bench press max, kept bodyweight the same, and lost bodyfat, the implication is that I also gained muscle mass. Wow! Think about that for a minute. You didn’t progress in just ONE area, you actually progressed in all of them: got stronger, you didn’t get fatter to get stronger—you actually got leaner while getting stronger, and you gained muscle.
We often aren’t appreciative enough of the progress we do make, even if it is in only ONE of these areas. How many of you would be happy keeping your current strength and muscle mass, no change in bodyweight while dropping bodyfat? On that account, you are just really progressing in one area, yet that is a major feat if you can pull it off.
We live in a day and age where we want immediate results. One area of progress is not enough, we need two or three at least, or we consider that something is not working as well as it could be. In working with a vast range of trainees over the years, I’ve found that one of the biggest hurdles is getting someone to change their concept of progress. You can only imagine how many times I have heard, “SB, I want to be 250 and lean.” This is coming from someone who is 200lbs. and skinny/fat. The first thing you have to do is set a realistic goal that you can reach short term. Instead of worrying about being 250 and lean, you should be worried about being 200 and lean. Once you have a realistic goal, then formulate a plan, but have a realistic plan. I want to be 200 and 3% leaner than I am now. Okay, now that is something we can work with and is attainable. Progress can then be measured rather easily to tell you what you are doing right and what you are doing wrong. Keep to your goal; don’t get sidetracked and try to do four other things at once. When you learn HOW your body progresses, you will be able to do things that you could only imagine now. A lot of the PM’s and emails that I get, I end up giving a similar answer. I think that sometimes those who wrote them believe that I am blowing them off, but I am not. I usually say you have to find what works for you. I offer a suggestion or two, but really, time is your friend to figure out EXACTLY what makes you grow.
Progress is a beautiful thing. When you have it, you learn about your body. But, if you don’t understand the different ways your body can progress, you end up not learning how to bring about the specific results you want. By having too many sticks in the fire, you ultimately harm your ability to track progress unless you are very advanced. So, here’s my advice. Stick to getting stronger and you will likely get bigger. Bigger numbers usually means bigger muscles. From there, you should stick to getting leaner while not losing muscle mass and strength. When you can track progress in all of these areas at the appropriate time in your training cycle, you then have the formula for YOUR progress and future success.
My 3 cents,
SB
