L.I.F.T.

This post isn’t as complex as it reads.  In fact, it’s about as simple as it can get.  Self-selection of exercise variables means that the exerciser gets to choose the weight, reps, sets, duration, etc.

While there is a lot of good evidence regarding the dose-response relationship in exercise (for instance, 3 sets of 8-12 reps result in a hypertrophy response,
etc.), I think its critical to get people in touch with their own body, how they feel, and how they respond to different things.

While I do still have “a plan” for my clients, and base the plan on the “science” of strength training, I do let them self-select weights, repetitions, and rest periods whenever possible.

Anyone who works out on their own, or who has trained for a long time, is familiar with this concept.  I stopped timing my rest periods long ago.  If I still use my watch now, it’s to see how long it was until I felt ready for another set…not to enforce some pre-determined rest period on myself.

The message today is simple – stop following the “rules” and start listening to your body.  If you feel like something is enough, don’t do it.  If you feel like you want to pick up something really heavy, go for it!  If you’re tired, rest.  If you’re hungry, eat.  Start learning your body’s language – discern between habit or impulse and what your body is really saying.  If you can do this, your gains will be immeasurable.