I'll pump, YOU up!

Now that we've gone over the basics of good nutrition and pre/post workout supplements, it's time to talk about workout programing. Just browse the magazine stands, view the covers of bodybuilding mags, and read again and again titles like "gain 10lbs of muscle in 4 weeks!" or "how to put on size like the pros". I'm not debunking these articles, but I do suggest learning how your body responds to different workout principles. The following principles, listed below, are considered the foundation of weight-training programming. This brings us to the seven "granddaddy" laws:

1. Principle of individual differences - This principle states that we all have different genetic blueprints. Yes, we all have similar responses and adaptations to the stimulus of exercise, but the rate at which our body responds will differ. Some will respond slower, others faster. Adjusting your workout program accordingly will help you get the most efficient results.

2. Overcompensation principle - Muscle fiber will increase in size and strength in response to training. Injured tissue (the result of weight-training on muscle-fibers) will lead to scar tissue. Scar tissue will strengthen the muscle and ultimately result in increased muscle size and strength.

3. Overload principle - This is related to the Overcompensation principle. The Overload principle states that in order to continually gain strength and size, you must exercise against a resistance greater than that "normally" encountered.

4. SAID principle - "Specific Adaptation to Imposed Demands." If you want more explosive power, then train more explosively. If you desire greater limit strength, then you must use heavier weights, etc.

5. Use/Disuse principle - "Use it or lose it!"

6. Specificity principle - You must move from general (or foundational) training to specific and highly specialized training as your final objective draws closer.

7. GAS principle - "General Adaptation Syndrome"
1) alarm stage:  caused by the application of intense training stress ( the overload principle)
2) resistance stage: when our muscle adapt in order to resist stressful weights more efficiently (the overcompensation, SAID and Use/Disuse principle)
3) exhaustion stage: if we keep applying stress, then we will exhaust our reserves and be forced to stop training.

There you have it; a quick explanation of the seven "Granddaddy" laws. There are many other systems and methods out there to help on your quest to complete your ultimate fitness goals. Here are some of the top-contenders:

1. Positions of flexion (POF)
2. High intensity training (HIT)
3. Super slow training
4. Heavy duty training (HDT)
5. Body contract training
6. Bulgarian power burst training
7. Hardgainers system
8. Supersquats training
9. Bigger, Faster, Stronger (BFS)

I'm not going to explain these in detail yet. I'll leave it up to you to do some research, find the right one, and learn how to implement it into your workout program.

Never be afraid to try something new! Try this, and I guarantee results!