The Best of the Basics: Guidelines for a High - performance, Resilient Physique

Authors: Eric Bach and Patrick Murphy

Building a robust, lean, and athletic physique doesn't involve esoteric secrets. It hinges on adhering to a set of time - tested principles that optimize performance and enhance longevity.

1. Prioritize Developing Substantial Strength

Strength can be quantified in two ways: absolute strength (the maximum force exerted irrespective of muscle or body size) and relative strength (how strong one is in relation to their size). While absolute strength garners Instagram admiration, relative strength is more pivotal for athleticism. All else being equal, greater relative strength enables better body movement in space, facilitating more powerful sprints, jumps, pirouettes, etc. Although increased absolute strength can boost relative strength, and thus speed and explosiveness, there comes a point of diminishing returns with excessive weight - loading. The key is to establish a solid foundation of absolute strength while ensuring you're also strong relative to your size.

2. Incorporate Explosive Throws and Jumps

Strength in the gym is of little use if it can't be rapidly generated. Explosive jumps and throws are essential as they prime the central nervous system (CNS), activate high - threshold motor units, and enhance neuromuscular efficiency through optimizing intramuscular (cellular - level) and intermuscular coordination within specific movements. This leads to improved performance in those movement patterns and overall athletic efficiency. Prior to each workout, perform explosive movements mirroring the day's primary lifts, such as:

• Lower Body (Squat Day): Squat Jump

• Lower Body (Hip Hinge or Deadlift Day): Broad Jump

• Upper Body Vertical Push/Pull: Medicine Ball Back Toss

• Upper Body Horizontal Push/Pull: Plyo Push - Up

3. Sprint Weekly

Athletes with desirable physiques include sprints in their routine. Similar to heavy lifting, sprinting demands a significant CNS output, activating numerous muscle fibers to generate high - tension rapidly. As Charley Gould and Luka Hocevar of T Nation noted in "Speed Kills, Sprinting Builds," sprinting has been shown to increase muscle protein synthesis and HGH release (by up to 230% and 500% respectively), elevate testosterone, improve insulin sensitivity, and enhance mTor signaling for up to two hours post - training. In essence, sprinting aids in muscle gain and fat loss while improving athletic performance. The key to safe sprinting is to start slow and progress gradually. Sprint on a hill or, if necessary, a treadmill. The incline reduces impact due to a shorter foot - fall distance and prevents over - striding, a common cause of hamstring pulls. Try this routine twice a week, either after lifting or as a separate workout. After warming up and doing speed drills, sprint for 10 seconds and rest for 50 seconds for 10 minutes. Then, incrementally increase the sprint time by 1 second and decrease the rest period by 1 second each week, working up to 15 - second sprints.

• Week One: Sprint 10 seconds, rest 50

• Week Two: Sprint 11 seconds, rest 49

• Week Three: Sprint 12 seconds, rest 48

• Week Four: Sprint 13 seconds, rest 47

• Week Five: Sprint 14 seconds, rest 46

• Week Six: Sprint 15 seconds, rest 45

4. Engage in Unilateral Work

Unilateral training can mitigate injuries caused by muscular imbalances. For instance, uneven hip elevation during a squat or an uneven bar during a military press due to shoulder strength disparities are signs of such imbalances. Constantly performing faulty movement patterns under heavy loads invites injury. Single - limb training not only reduces muscular imbalances and improves core/spine stabilization but also increases strength. Many who can bench press 225 pounds with a bar struggle with 100 - pound dumbbells, yet those who can handle 100 - pound dumbbells can easily bench 225 pounds with a bar. The lesson is clear: Unilateral strength improvements translate to better main lift performance. Unilateral exercises are often safer to load, simplifying programming, especially when training around injuries. While heavy bilateral lifts have their merits, if unilateral lifting can yield performance improvements with less risk, it's a logical choice.

5. Lift Lighter, Lift Faster

To enhance athleticism, one can either lift heavy weights or lift relatively lighter weights (including bodyweight) at a faster pace. Most of us over - rely on heavy lifting, neglecting the importance of moving lighter weights quickly. Ensure that the weights are moved with speed. Testing strength with a 1RM (one - rep maximum) is more of a benchmark for previous training effectiveness rather than a cornerstone of every gym session. When building strength, leave your ego aside and move the weights with controlled aggression. Lifting lighter faster offers several advantages:

• Improved Muscle Fiber Recruitment: More fiber recruitment means more muscle stimulation, crucial for lean mass gain as it aims to fatigue as many muscle fibers as possible.

• Less CNS Stress: Given our already stressed and fatigued state, starting the week with max squats can exhaust the CNS. Incorporating explosive lifting and reducing max lift sessions, along with taking a walk, can reduce stress while still promoting gains.

• Joint Health Maintenance: Prolonged heavy lifting can damage joints. Adopting lighter, explosive lifting can sustain strength gains over the long term, as painful joints can disrupt training consistency.

6. Properly Fuel Your Body

Unless in a specific body recomposition phase aiming to lose fat for a particular weight - class competition, there's no need for a caloric deficit. Adequate caloric intake is essential to support recovery and performance gains. This may range from 2 - 4 grams of carbs per pound of bodyweight per day, in addition to the recommended 1 gram of protein per pound for athletes. For example, a 205 - pound competitive athlete would require:

• Carbohydrates: 205 x 4 grams = 820 grams x 4 calories per gram = 3280 calories

• Protein: 205 x 1 gram = 205 grams x 4 calories per gram = 820 calories

This totals 4100 calories before factoring in healthy fats, which could add another 1000 calories. Whether a competitive athlete or training like one, nutrition demands are higher than the average person. High - quality, minimally processed foods are necessary to fuel high - performance. Hydration is also critical for athletic performance. Aim for at least 3/4 ounce of water per pound of bodyweight per day, and add an electrolyte beverage for every hour of continuous activity.

7. Prioritize Recovery

Sleep, often the most under - utilized performance enhancer, is crucial. Aim for 7 - 9 hours of sleep per night. Keep the bedroom cool and dark, and finish your last meal at least two hours before bed. If having trouble falling asleep, read some good fiction for 15 minutes before bed. For difficulty staying asleep, supplement with magnesium (available on Amazon) 1 - 2 hours before bedtime to promote deep sleep. Go to sleep and wake up at the same times daily for optimal results.

8. Manage Stress

Stress from a troubled relationship or an intense lower - body workout impacts various aspects of the body, from the immune system to digestion and recovery. The body doesn't distinguish between different stressors. Explore different stress - reduction methods. If meditation isn't for you, find a quiet place to journal and unload life's concerns, or take a walk at the end of the workday. This rule pertains to overall well - being as much as athletic performance. If in a toxic relationship, whether with a partner, job, friends, bad habits, or substances, take steps to improve or end it. If it doesn't propel you forward, it holds you back.

9. Train Around Injuries, Not Through Them

Injuries are inevitable in the training journey. Even with careful lifting and diligent warm - ups, aches, pains, or strains may occur. This doesn't mean taking weeks off from training. Training around injuries can be an opportunity to focus on strengthening weak body parts. Research indicates that training one side can lead to strength gains on the opposite side, known as the "contralateral effects of unilateral strength training." For example, if the left biceps tendon is injured, doing biceps curls on the right side can maintain strength in both arms. When injuries happen, shift your focus rather than pushing through them. If your shoulder is tweaked during benching, lay off upper - body training for a while and focus on building leg muscles. Train smart to continue making progress.

10. Focus on Joint Position

As Loren Landow, the strength coach of the Denver Broncos, put it: "Joint position dictates muscle function." This concept should guide your gym activities. Poor form during an exercise means you're not loading the intended tissues or movement patterns. First, ensure you're training what you intend. For example, a low - bar, wide - stance squat with externally rotated toes loads the glutes, lower back, and hamstrings more than a quad - dominant high - bar squat. A squat isn't just a squat; understanding what you're doing and why is vital. Check if your technique aligns with your goals and adjust accordingly. Form is crucial not only for targeting the right areas but also for injury prevention. Remember, the best ability is availability, and the key to long - term success as an athlete and lifter is completing full training cycles and avoiding major injuries. Leave your ego at the door, control every rep, especially the eccentric (negative) phase, and train with purpose.

References

• Sandvei M et al. Sprint interval running increases insulin sensitivity in young healthy subjects. Arch Physiol Biochem. 2012 Jul;118(3):139 - 47. PubMed.

• Nevill ME et al. Growth hormone responses to treadmill sprinting in sprint - and endurance - trained athletes. Eur J Appl Physiol Occup Physiol. 1996;72(5 - 6):460 - 7. PubMed.

• Carroll TJ et al. Contralateral effects of unilateral strength training: evidence and possible mechanisms. J Appl Physiol (1985). 2006 Nov;101(5):1514 - 22. PubMed.