How to Produce Maximum Results in Minimum Time
© By Joe Mullen
http://www.joemullen.org
"For whatever deserves to exist deserves also to be known, for knowledge is the image of existence; and things mean and splendid exist alike."
Francis Bacon
(1561- 1626) English essayist, philosopher.
First, let us establish a premise to discuss. Do you agree with the following? To stimulate maximum muscle growth and superior strength, a basic requirement is the production of high levels of muscular contractions. If you agree, continue to read this article and learn a very simple method of quantifying your workouts as either productive, or nonproductive.
In 1970, I first wrote of how to use the mathematical relationships of proper exercise, to produce maximum results in minimum time. We used the standard Work formula, and transposed it for use in the exercise, bodybuilding, and strength training fields.
The Standard "Work" Formula
The standard "Work" formula is: W=F x d. Meaning, Work equals Force, Multiplied by Distance.
I reword it to mean, Progress is equal to the Weight (of the object, barbell, high tech machine, etc.) Multiplied by the Repetitions you do. Technically, we could measure the "distance" of each movement; however, I feel that it is valid to say, "A repetition."
We re-word the formula and state it as, "Units of Muscular Contraction, Fitness Therapy Index, or Life Force Index," depending on the professional with whom we discuss the concept.
The Units of Muscular Contraction formula are a most meaningful insight on the road to maximum progress. Everyone interested in building muscle mass or producing greater strength in a time efficient way, will find it extremely beneficial.
To be sure, introducing new concepts into an exercise program, is always a battle between previous knowledge, handed down, generation to generation, without examination and coupled with the common fear among bodybuilder's, that the new suggestion will not work.
To be sure, introducing new concepts into an exercise program is always a battle between previous knowledge, handed down, generation to generation without examination, and coupled with the common fear among bodybuilder's that the new suggestion will not work. Your intellect pulls in two directions simultaneously.
Our recommendation is, to try new ideas. If they do not work, you will know it soon enough and you can always return to previous patterns of training; however, we believe that there can be no progress without a break in tradition.
Here, I have used this approach for all personal workouts and all workouts of all my personal training client's for 30 years. It is a major method of proving you are actually progressing and not just satisfying your ego by throwing more weight around.
Units of Muscular Contraction are a mathematical application of long established exercise definitions that include three components: (1) A set (or more) of an exercise; (2) The resistance used; and (3) The total repetitions executed. We are not considering the speed-of-movement. We assume a properly supervised program monitors speed-of-movement as a constant.
Technically, speed-of-movement – the time it takes to move from a point A to point B-- calculates to measure "Power." Power is not one of the factors we are interested in for this discussion. More about Power in a future article. Rapid speed-of-movement creates Impact Force within the neuromuscular system and has no definitive value.
The Units of Muscular Contraction formula simply stated is: Units of Muscular Contraction equal-- resistance used, multiplied by the repetitions achieved. Simply stated, your improvement will equal the resistance you use, multiplied by the repetitions you do, within a given set of an exercise.
Naturally, I am not talking to those who use steroids or human growth hormone. The foregoing folks will improve with little or no scientific exercise. They may face serious side effect; however, that is their choice.
Let us dissect a typical exercise and analyze what the average trainee believes is a symbol of progress. Characteristically, they increase resistance in a workout in a random manner, believing that the larger the weight increase, workout to workout, the greater the results. This is not necessarily true!
I will use only one exercise as the example, but the idea applies to all exercises, all sets, and all repetitions: therefore, the total workout.
Assume we are analyzing an exercise done during a Monday workout: The exercise is leg extensions, using 90 lbs. of resistance, and 10 repetitions done (in proper style) before reaching muscular fatigue.
Those two numbers produce an Units of Muscular Contraction factor of 900 units of work. Establish, by multiplying 90 lbs. by 10 reps. Now, let us move into the workout done on a following day. You decided to increase the resistance by ten lbs. This decision is arbitrary, not based on valid research, but on a whim, or a guess.
Remember during your previous workout, you reached 10 repetitions using 90 lbs. of resistance. If you could do 10 repetitions with 90, it will not be possible to perform 10 repetitions with 100 lbs.
Say, you reach eight repetitions and, it is not possible to perform another rep in proper style. Eight reps multiplied by 100 lbs. equals, an Units of Muscular Contraction factor of 800 units.
Is the number 800 larger or smaller than the previous 900? Obviously, if one performs 900 units of work on one day and performs 800 units of work on another day, one accomplishes less work.
Therefore, we submit the workout is virtually wasted. In the sense that it is not an improved performance and you did not contract more muscle fibers.
Possibly, you might have worked 8 reps with l00 lbs. during the previous workout, if you decided to try. In effect, you must improve the factor from your previous workout, otherwise, nothing of value happened.
Usually, this cycle continues with constant weight increases; whilst simultaneously, the repetitions decrease in proportion to the weight increase.
Because we have been brainwashed into thinking that "more weight" promises results and because the weight feels heavier – therefore, it must be beneficial – we continue the false image.
How can anyone who has a logical mind, claim improvements happened? It is much like standing in the middle of a room having a goal of reaching the far wall yet proceeding to run in one place. Something does happen. Something is happening, but nothing fruitful is taking place, in relationship to your goals.
For improvements to happen, we must strive to improve the units of work (Units of Improvement). It is really quite simple. Fulfill this measurement every workout.
There is only one wise way of getting this goal. Increase resistance in minimal amounts. This allows you to at least match, or exceeds, the previous Units of Muscle Contraction factor.
If in the example we use, say the trainee increases the resistance by 2 12 lbs. (or less), instead of the 10 lbs. herein is what would happen.
Because the increased resistance is minimal, it feels to your mind, as it is almost nonexistent weight increase. The mind will accept the new amount without forming any negative thought pattern. Psychologically, a green light is given to perform at a high level.
The muscles, experience the increased load as a feather. No negative feelings surface, about the weight being too heavy. This sends a signal to the body that everything is a go. Physiologically and psychologically, everything receives a green light.
We successfully bridged the gap between mind and body, and stopped any negative feelings to influence the workout in any negative way. You will not feel like "It is too much" either in the psychological sense, or the physiological sense.
It almost all cases, in almost each exercise, during each visit, improvements happen, which are mathematically correct.
Most importantly, improvements happen workout after workout. As you know, the major problem of increasing the resistance without any guideline is: it will take several workouts or several weeks to match or exceed a previous workload. Wasting time, effort, and energy.
To prove this to you take a mathematical look at a workout card. You will find many numbers when rated as we suggested, will amount to wasted workouts. Get the picture?
The secret to rapid strength improvements, added muscular size, muscular endurance and cardio respiratory fitness, and fat loss, lies in applying mathematics to ones' workouts.
Depending on the mass of muscle involved and the origin, insertion and cross-sectional diameter, some muscles can handle slightly larger increases than others can. How much? That depends on factors such as just mentioned plus, neuromuscular innovation, and your present strength level.
The stronger you are, the harder it is to get stronger, and resistance increases will come in smaller increments.
Other dependent factors are mental and emotional strength, the ability to endure keeping on, and willingness to follow advice.
If you increase resistance in what seem to be inconsequential amounts, progress will continue in a steady, upward direction. When you overuse resistance, progress WILL plateau and no results will be forthcoming for long periods.
Have you had this experience! Now, if you choose to, you can change your past.
May The Source Be With You!