Does your program fit your goals? Do you know what type of program you are currently on or are you just working out completing random sets and reps to sweat?

Lane breaks down some of the below principles in this IGTV video.

Our bodies respond to stress. It’s called the General Adaptation Syndrome. GAS tells us that our bodies adapt and respond to certain stressors. We can stress our bodies in a very specific way to elicit a response. Our bodies can handle a few specific stressors at a time without become exhausted or injured.

If you want to train for endurance, you need to be completing reps more than 15 reps and any exercise or movement that lasts longer than a minute. Training in this modality will not build muscle or strength but will increase your muscular endurance. This is the “burn” sensation you might experience when training.

If you want to train for lean muscle or hypertrophy, then your workouts need to contain exercises that are 6-12 reps. Some of these exercises you will complete sets to failure. These workouts will be anaerobic in nature. Workouts like these will build leaner muscles.

If you want to train for pure strength, then your workout must consist of exercises that you are completing for less that 5 reps per set. The load for these exercises should be 85% of your max or more for these lifts. These lifts last less than 10 seconds. Training in this way will produce muscular strength.

As you can see all three of these stressors elicit a different bodily response. If you are training in the “endurance” mode and you’re frustrated because you are not any stronger or not gaining muscle, that’s why.
Our programs shift around these stressors and we undulate through them to accomplish all three.