Matching the training stress to an individual's performance potential on a given day is more effective for achieving desired fitness adaptations without excessive fatigue.
Accepting the variability and unpredictability of the strength and fitness adaptation process is necessary for sustainable training.
There is no specific guideline for how often weight should be added to the bar; focusing on auto-regulation and real-time feedback allows for more effective and safe training.
Deep dives
Practical implications of progressive overload in training
Progressive overload is a commonly cited principle in strength training. It holds that in order to generate fitness adaptations, the body needs to be challenged by progressively greater training stimulus over time. However, the belief that greater intensity or heaviness automatically leads to more gains is not well-supported by research. Studies show that training closer to failure does not produce greater strength gains, and compound exercises do not necessarily benefit from training to failure. Additionally, just making the workout harder by adding weight indiscriminately can lead to excessive fatigue. Instead, matching the training stress to an individual's performance potential on a given day is more effective. This means adjusting the load based on real-time feedback, such as ratings of perceived exertion or barbell velocity, to achieve the desired fitness adaptations without excessive fatigue.
The variability of performance and the unpredictability of adaptation
Performance potential and the rate of adaptation vary greatly between individuals and even on a day-to-day basis. Predicting how quickly adaptations occur or timing their progress is challenging. It is important to understand that strength and fitness adaptations happen independently of our control. Trying to force weights or progress too quickly can lead to excess fatigue and frustration. Instead, focusing on managing fatigue and matching the training stress to an individual's current fitness and performance potential is key. Accepting the variability and unpredictability of the process is necessary for sustainable and effective training.
The fallacy of constantly adding weight to the bar
There is no specific guideline for how often weight should be added to the bar. The frequency of weight increments varies depending on factors such as training advancement, program design, and individual circumstances. While beginners tend to increase loads more regularly, even advanced individuals may have periods of rapid progress. Setting rigid numerical guidelines can be counterproductive and lead to unrealistic expectations or injury. Instead, focusing on auto-regulation and matching the appropriate level of difficulty based on real-time feedback allows for more effective and safe training.
Developing the skill of matching training intensity
Practicing the skill of matching training intensity early on in a training career is important. Learning to recognize the right level of effort and adjusting the training stress accordingly is essential for success. Skills such as ratings of perceived exertion, estimated repetitions, or the feeling scale can be helpful tools. By honing this skill, individuals can stay within the appropriate training margins and avoid excessive fatigue or setbacks. Accepting the natural volatility of performance and focusing on consistent improvement rather than rigid progress can lead to more sustainable and effective training outcomes.
Performance Fluctuation and Load Management
The podcast discusses the concept of performance fluctuation and how it relates to load management in strength training. The speaker emphasizes that performance can vary from day to day and week to week, and that it is important to match training stress to your current level of fitness and performance. They mention that while progress is expected over time, it is not necessary to continuously add weight to the bar. Instead, weight should be added if performance on a particular day exceeds previous sessions. The idea is to avoid mismatching the training stress and risking poorer results.
Dealing with Performance Declines and Deload Weeks
This part of the podcast explores how to handle performance declines over multiple weeks and the need for deload weeks. The speaker acknowledges that performance fluctuations can be expected, but if performance consistently goes down, it may indicate the need for adjustments in the training program. They suggest assessing factors such as psychological and physical fatigue, changes in training focus, and overall training load. The speaker emphasizes the importance of individual feedback and customization for optimal results. While deload weeks and program adjustments are valid options, it's not necessary to take action for short-term performance fluctuations.
On this week's podcast, Drs. Feigenbaum and Baraki discuss progressive loading, adaptation rate, and more!
Progressive Loading Part I:
https://soundcloud.com/user-344313169/episode-129-progressive-overload
Spondy Podcast:
https://soundcloud.com/user-344313169/episode-186-training-with-a-spondy-ft-dr-miles
Part I of Spondy Series:
https://www.barbellmedicine.com/blog/spondypartone/
Part II of Spondy series: https://www.barbellmedicine.com/blog/training-with-a-spondy-part-ii-returning-to-activity/
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