instinctive training

[zinghigh89]

Hey guys,
just wanted some input or advice from you guys on instinctive training. I've always been one to follow a program written by someone with more years and experience in this game than me. Lately though I've been wondering if I'm better off just sticking to lifts, rep schemes, etc that I know work for ME. For example, I never got much from dead lifting from the floor, my short arms made this much more of a lower back breaker for me than what I would read about. Yes, I know dead lifts are great and a crucial exercise for full body power, size, and strength, but I'm considering either doing them from the floor for higher reps, with chains, or below knee level in a rack. I would always "feel" them more when doing them this way. Same with incline barbell pressing, I always got more out of this one using a much lower incline and stopping just short of touching my chest 2-3". My question is how do you go about instinctive training and limit the amount of work you do? Does one just go into the gym and beat themselves senseless and call it a day? If this is the case I feel like because I love to lift that I'll be there for hours. I don't plan to and won't use instinctive training as an excuse not to train something. I know some people might take advantage and skip certain body parts or skip cardio; I'll always train legs and i'll always get my cardio in. I'm probably making this more complicated than it needs to be but after so many years of following the programs written by the top guys or coaches it's hard for me to let ME lead the way entirely.

[novastepp]

Hey guys, just wanted some input or advice from you guys on instinctive training. I've always been one to follow a program written by someone with more years and experience in this game than me. Lately though I've been wondering if I'm better off just sticking to lifts, rep schemes, etc that I know work for ME. For example, I never got much from dead lifting from the floor, my short arms made this much more of a lower back breaker for me than what I would read about. Yes, I know dead lifts are great and a crucial exercise for full body power, size, and strength, but I'm considering either doing them from the floor for higher reps, with chains, or below knee level in a rack. I would always "feel" them more when doing them this way. Same with incline barbell pressing, I always got more out of this one using a much lower incline and stopping just short of touching my chest 2-3". My question is how do you go about instinctive training and limit the amount of work you do? Does one just go into the gym and beat themselves senseless and call it a day? If this is the case I feel like because I love to lift that I'll be there for hours. I don't plan to and won't use instinctive training as an excuse not to train something. I know some people might take advantage and skip certain body parts or skip cardio; I'll always train legs and i'll always get my cardio in. I'm probably making this more complicated than it needs to be but after so many years of following the programs written by the top guys or coaches it's hard for me to let ME lead the way entirely.

Great thread Zinghigh!

I think you are on the right path for sure. I am still working down this path myself. I try different programs and find things that fit and try to incorporate those into future workouts.

I would say that for me, it started with a. List of exercises that I could "feel" better than others, and those that were painful. I keep the good and tossed the bad.

Science goes a long way, explaining the different styles and protocols, and those studies have merit, but the variation is absolutely individual specific in every single regard. So varying from the professional protocol is necessary for every single athlete.

It's a journey for sure, and I don't have any answers for you, other than to tell you to do what feels right and hit the muscles in the best way for you.

I'm glad you brought up this topic and would love to hear from others about how they have adapted techniques to suit them.

[hellomycognomen]

Everyone is different, so I would say do what you feel is works best for you. As long as you are seeing gains and progressing then stick with it.

I do my own program and track my progress and adjust as needed. Additionally some exercises are superior to others based on the biomechanics of the movement. Variety is not always beneficial as some exercises are high risk low reward.

It is also very important to keep your whole body in mind and train each part accordingly. I'm probably the only guy in my gym that trains forearms. Similarly the small shoulder rotator cuff muscles are most often under trained and neglected.

Analyze your program, evaluate each exercise for its risk/reward, hit each muscle, adjust your program to your goal (hypertrophy, strength, power), and you should be good to go.

The debate comes when you begin to compare training styles (Volume vs HIT) etc and what is most optimal. Here its more of a personal experience.

[Khazima]

Use the things you like the best/know work the best for you and create your own program. Do some reading and get a fundamental understanding of programming to figure out your periodization technique, whether linear or undulating etc.

You at least need to make sure you're progressing on lifts, unless you're running a bunch of gear, instinctive training will be dramatically inferior to a well thought out program and progression scheme.

[solit1ea]

So, I do a variation of "instinctive" training. I normally make up 8 week programs for myself, switching up reps, sets, exercises, etc. However I always go in it knowing that I can switch it up. I'm going to have days where I feel like King F@cking Kong, and days where I feel tired as hell and weak. So I make sure to adjust that. Some days I want to do more dumbell work, others maybe stick with more machines. Some days higher reps, some days lower reps... you get the point.

I say go in it with a plan and always have the mentality to adjust based off of outside factors or just how you feel. But ask yourself "am I going it to be LAZY or an EXCUSE to get out of it, or...?"

[Nick147]

If I follow instinctive training, I'm sure I get sloppy ...

[zinghigh89]

Interesting responses here guys thanks so much. I'm thinking mainly of going into the gym with what I'm going to work and like solit1ea said adjust accordingly. If I'm drained or tired maybe do more pump work, less heavy ass shit, but if I'm feeling good and had my wheaties that morning hit it hard. Last night is the perfect example I was following a John Meadows back routine, it called for single arm barbell rows, but it was crowded as shit so I went to dumbbells instead. Not a huge variation but there was a time when I wouldn't have allowed even a small shift from the program. I felt good and did a few additional sets and even threw in some calves at the end. I know overtraining is a real thing and more isn't always better but it seems counterproductive to STOP when you feel good and want to continue. I feel like these are the days we should milk as bodybuilders, powerlifters, etc. Because as stated the next workout could be one where you feel like ass and only want to do the minimum.