How I Use the "Instinctive" Training Principle
The bulk of us design a workout program (or utilize one designed by someone else) and stick to it as if every rep and set was set in stone. Although this is the standard by far, sometimes it's beneficial to have more flexibility. The Instinctive Training Principle, credited to Joe Weider and his famous Weider Principles, allows you to change things up and go more by feel.
In the last couple of months, I have gotten into the best shape I have been in quite a long time. Part of that credit is the fact that I have returned to a more "bodybuilding" approach to my training. The other part is that I have become more "instinctive" with my training...allowing me to perform at a higher level each and every session.
Now it's not like I don't go into the gym with a plan. I certainly do. But my plan is more of a template that allows for leeway.
Let me give you an inside look at how I utilize the instinctive training principle.
Monday and Thursday
I start the week off with the upper body pushing muscles (chest, shoulders, triceps). But I don't work all three. I immediately start off instinctively in selecting which of those muscles I am going to hit.
More that not, I will hit chest and triceps together. But if I'm low on gas, I may just go with chest alone. If I am not mentally feeling any of the chest exercises to be done, I will do shoulders and triceps. I pick whatever I feel I will perform at the my absolute highest level.
Of those three muscle groups, whatever doesn't get hit on Monday will get blasted on Thursday. There is a sense of urgency in these Thursday workouts, too, as I know the week is coming to an end and if I don't get them in, I'm SOL.
Tuesday and Wednesday
The next two days are dedicated to Biceps one day and Legs the other. I would love to do Legs on Tuesdays. Why? It works so much better with my schedule (personal training client load) and the gym I train at on Tuesdays is just better for doing legs. But more than not, hitting legs hard after a hard chest or shoulder day seems to be a task for me. Some days I have it. Some days I don't.
On the days I don't have it, I go for the much less taxing Bicep and Abs workout. Again, whatever I don't do on Tuesday will get hit on Wednesday.
Friday or Saturday
The last bodypart to get hit in my week is Back. I would love to do it on Friday and have the weekend fully to myself. But sometimes, after a 40-plus hour work week and 4 straight days of heavy resistance training, come Friday evenings I feel like I need a break. If I know I will get a better workout by putting it off a day, then that's what I do.
Getting Instinctive Within Each Workout
In a couple of the more recent blog posts, you have gotten an inside look at my training. As I have mentioned, it's a template. And the template looks like this:
- Part 1 - Heavy Compound Movements for straight sets
- Part 2- Compound Superset for 3 sets of 8-12 reps each
- Part 3 - Double Drop Set
With the exception of abs and calves, each muscle group gets hit with this formula. But within this formula is a lot of instinctive exercise choices.
For example, in Part 1, I will more than not stick with a 2-3 sets of 4-6 reps (after warm-ups). Some days I may add a back off set to failure. Other days, instead of a 4-6 rep range, I will do ramp sets of 3 reps. Here I will start light and taking 20 to 30 lb jumps and do as many sets as it takes to get to my peak 3-rep max. I then will with a back off set to failure.
In Part 2, I may do a pre-exhaust superset or a post-fatigue superset.
And in all parts, exercise choice is just about always an instinctive selection. For example, in Part 1, if it's a Chest day, it may be a Flat or Incline Bench. Leg day, I may do Front Squats, Trap Bar Deadlifts, or Box Squats. On Back day, I may start with Pull-ups or Bentover Rows. I have my plan of attack for each day, but I always leave room for a last minute change. It all depends on what I feel I can mentally attack and do so with, as Dorian Yates would state it, blood, sweat, and tears.
Conclusion
There is an inside look at how I incorporate the Instinctive Training Principle. I will say this...this is NOT a principle I recommend for beginners. Beginners do much better at a more "set in stone" approach. They must develop a sense for their body first. This will take a few years of training under the belt. But for the advanced trainer, Instinctive Training can be your best friend.
One last note...and this is of the utmost importance:
Instinctive Training should be used to get your best possible workout. It's not an excuse to be lazy!
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Using the Instinctive Training Principle to answer the question "What do I feel like doing?!?!"