I'm halfway through my first Even Easier Strength cycle and I can't believe the results. It really is magical to hit targets this....easily. But why bother with any other programs seeing as this style of submaximal daily lifting works so well?
"Everything Works But Nothing Works Forever."
Any new training program or method initially elicit results. However, at some point, whatever program your are following will stop working.
The Magic
The magic of a new program has to do with Hans Selye's "General Adaptation Syndrome", circa 1923.
It was dumbbed down by Joe Weider, who tattooed his name on the methods that other came up with.
My philosophy, "If you want to be good at something, borrow their ideas. If you want to be great, steal them." However, I give credit to those that I steal from; Weider didn't, he took full credit. I have issues with people like that.
Thus, the "General Adaptation Syndrome" became "The Weider Method of Muscle Confusion".
The "General Adaptation Syndrome"
This simply means that body will eventually adapt to new stress place on it, under the right conditions.
Thus, when you are "Exposed" to a new training program, under the right conditions, your body becomes stronger. However, once adapted to the new program, progress stops.
That is the primary reason the drives...
Periodization Training
The foundation Periodization Training is built on constantly changing (varying) something in your program and providing "Active Recovery".
Varied Exercises
Research had demonstrated that varying exercise in your program, in the long run, evokes a greater increase in Strength. Source: "Changes in exercises are more effective than in loading schemes to improve muscle strength."
Changes in exercises are more effective than in loading schemes to improve muscle strength. - PubMed - NCBI
Active Recovery
Increases in strength and muscle mass occur during recovery; training is employed as a stress mechanism that encourage adaptation.
Periodization Training plans "Active Recovery" periods; allowing an increase in strength and muscle mass.
Periodization Training means you progressively overload for a number of weeks. In the final week, you max out in your program, reps/weight in your program.
You then, dramatically decrease the load to something that is light and easy. Then over the next few weeks progressively overload until you max out again with in the new cycle.
Cycle Length
The length of a Periodization Training Cycle is dependent on if you are novice, intermediate or advance.
Novice Lifer adapt slowly; their program can last from 8 - 12 weeks.
Intermediate Lifter adapt faster; their program can last around 8 weeks.
Advance Lifter adapt quickly; their program can last 3 - 4 weeks.
Short Term Deloads
Short Term Deloads of one training session or one week before going full tilt back into the same program or full tilt into a new program, aren't as effect as a well written and executed Periodization Training Program.
The dogma of Short Term Deloads continues to be perpetuated on message board and in gyms. It falls into the same category as: doing Sit Ups to decrease your waste/abdominal body fat, consuming 6 meals a day to increase your metabolism/burn fat, etc.
While some results will occur with Short Term Deloads, a greater training effect is elicited with a well written, executed Periodization.
Kenny Croxdale