NAked Warrior - ZANDERBILT

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I R O N E S S A Y S Capacity is a Shifting Target If you train with the requisite effort, you can’t go very long. If you can, you’re not going hard enough. Going through the motions, i.e., using the same poundage in the same exercises for the same number of sets and same number of repetitions, week after week, doing the same things in the same ways, is going to net zero results. Only by pushing the body past current capacity, only through dogged struggle, only by attempting to equal or exceed your previous best, will anything of muscular significance occur. Keep in mind that capacity is a shifting target. On an “off” day, capacity might be 15% less than when you have an “on” day. That’s okay and needs to be taken into account. Trying to hit or exceed 100% of maximum capacity on an “off” day is dangerous. Capacity can be breached using different strategies. Look around when you go to the gym. If by simply performing the same number of reps using the same poundage in the same exercises triggered the adaptive response, the gym would be crawling with muscle monsters. The human body does not favorably reconfigure itself in response to ease and sameness. The body only grows new muscle and becomes stronger when pushed into new territory. Those who go through the motions (staying within their comfort zone) can train for a long time. Those who train intensely enough to trigger hypertrophy have between 30 and 75 minutes before the sheer intensity of the effort causes them to run out of energy. Super hard and super heavy training drains physical energy and also drains psychic energy. Only the trained, experienced individual, a member of the athletic elite, can train hard longer than an hour. Science has shown that serum testosterone levels plummet when the body is pushed past a certain point. The Bulgarian Olympic lifters put their medical people on the case and they recommended that training sessions be limited to 45 minutes. Before you get too excited about that particular training time limitation, be aware that Bulgarian National Coach, Ivan “The Butcher” Abadjiev, said, “Fine. We’ll limit national team lifting sessions to 45 minutes per session—but we’ll have six sessions per day.” Exercises done at the beginning of the session are attacked hardest because energy levels are at their peak. Exercises done at the end of a long hard session inevitably and invariably suffer. Energy is a finite substance and is depleted by all-out effort. Attack the most important exercises first, while energy is high and always start with the big, sweeping, compound, multi-joint exercises. Then follow up with the less intense isolation exercises. For complete information on Marty Gallagher’s The Purposeful Primitive, or to purchase the physical book, visit http://www.dragondoor.com/b37.html now 18
19 T H E P U R P O S E F U L P R I M I T I V E The Purposeful Primitive knows the energy clock is always running, the sands in the hour glass are shifting and sliding downward, imperceptibly, inevitably, and time is not on our side. Never compromise on expending intense effort in order to artificially extend the length of the session. Get through the important compound movements before the endurance gas tank runs dry. A good rule of thumb: train hard enough to trip the hypertrophy switch; energy is going to start heading south at about the 40 minute mark. An insider trick-of-the-trade: drink a “smart bomb” shake during the workout (combination of protein and carb powder). Come to grips with the physiological fact that if you train correctly, hard and intense, you only have about an hour! For complete information on Marty Gallagher’s The Purposeful Primitive, or to purchase the physical book, visit http://www.dragondoor.com/b37.html now
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NAked Warrior - ZANDERBILT

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