🚨🚨🚨 Long post please read 🔊🔊🔊 The theory of specificity is deceptively simple and it drives all the gains that one makes from a training program. Specificity states that the body makes #gains from exercise the way the body exercises. For example to get better at squats you gotta squat to build muscle you gotta do sets of 8-12 reps or to get stronger sets are generally < 5 reps. But what if you have multiple specific long term goals like gaining muscle mass and to get stronger #bigandstrong ? Most people find a workout they like online or on IG and do it, chasing a savage pump and trying to add more weight to their exercises. While it does somewhat work since these goals are corelated it is not the most efficient way of training or using the theory of specificity. When you have multiple long-term goals its best to target those goals specifically in phases. Train for hypertrophy for 4-6 weeks with the goal of increasing muscle mass then in the following 4-6 weeks train specifically for strength. These phases will then help you achieve your goals in the most efficient way and your training will constantly vary creating a stimulus that forces your body to adapt #gainz . You would be able to put on muscle a bit easier if you are a bit stronger and vice versa. Currently I am on a hypertrophy phase and loving it I can lift more weight for 8-12 reps because my previous phase was a strength training cycle. And then going forward I will be stronger when I get back into a pure strength training program because I have more muscle mass. Having multiple goals does not need to be frustrating you just need to be smart, lay out a plan and attack those goals specifically! Need help putting together a plan that works for you??? Leave questions in comments or feel free to DM !
First shoulder day in a month and let me tell you @calicully_fit got me leaving with my arms glued to my side because I couldn’t lift them up for the life of me 😅 from here on out I’m going to be hitting the upper bod hard to get my strength back up as well as gain some more muscle density for the next prep season! #watchmework