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Adding Intensity – The Shocking Principle

The human body is an extremely adaptable organism. We are exposed to stressors and we adjust our physical being so that we can deal more easily with those stressors the next time we encounter them. Bodybuilders are particularly adaptable. They train week after week, using the same exercises for months and years at a time. It’s no wonder bodybuilders hit plateaus and stop growing over time. The body only grows (adapts) when faced with new sets of stressors. The smart bodybuilder realizes that the only way to keep growing is to keep finding new ways to stress the body. The Shocking Principles present a few different ways to do this.

More weight than usual

The increase in weight used for exercises suddenly requires the muscle group to respond with new growth. New muscle fibers are recruited to compensate for the workload, and in the days following the new intense workload, they will grow in size. The use of a spotter or other safety device is essential for this technique.

More reps than usual

Higher rep sets recruit slow twitch muscle fibers, which are not usually used during normal sets of 6-12 reps. As a trainer passes rep #12 and continues through reps #16, #20 and beyond, these fibers are used to offset the endurance-based workload. This results in the recruitment of new muscle fibers and new growth, the goal of training.

More sets than usual

Increasing the number of sets results in better and longer pumps – more blood being present in the muscle group for a longer period of time.

Faster/slower repeat speed

Faster repetitions require a more explosive lifting nature and use the tendons and other supporting infrastructure of the body. Slower reps, on the other hand, recruit a set of muscle fibers specified for endurance and are rarely used in strength training. Both techniques, although effective, should be used with caution and with reduced weight.

Longer/shorter breaks between sets

Shorter breaks between sets force the body to retain more blood, which carries protein and oxygen to the muscle, in the muscle group, and is ideal for strength training. Longer sets allow the body to recover from the previous set, which results in greater strength. This technique is ideal for weight lifters and those looking to gain strength.

Alternate exercise order

Starting workouts with isolation exercises (instead of traditional compound movements) is a great way to pre-exhaust specific targeted parts of the larger muscle being trained. This technique can be used frequently with any part of the body.

Daily use of shocking principles would quickly lead to overtraining which would short-circuit growth. The key is to use them sparingly on parts of the body, which are “wedged” in order to facilitate new growth and maintain body growth.

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