The S.A.I.S. Training Principles?

Training Bodybuilding
1


Anyone got an opinion on this training posted on www.bodybuilding.com? It looks pretty intense to me if you pack some tempo in it. I will probably start it in 2 weeks unless some has a better plan to offer for overall strength and mass gains. The workout is by Jeff Mcarrel.

The following chart explains how the S.A.I.S. Training Principle is structured in order to maximally stimulate all three individual components of the muscle cells (fast-twitch white muscle fibers, intermediate muscle fibers, slow-twitch red muscle fibers).

Target

Set Numbers

Reps

Intensity

Method
Fast-twitch, white muscle fibers.

1, 2 & 3

6

Muscle failure

Heavy weights, explosive training style, one-second pause between each individual rep. 5-minute rest between sets.
Intermediate muscle fibers.

4 & 5

10

Muscle failure

Sub-maximum weights, normal speed of movement with only a very brief pause in the extended position of each rep. 3-minute rest between sets.
Slow-twitch, red muscle fibers.

6

20

Muscle failure

Slow, concentrated reps with no pause in the extended position. The muscle must be kept under constant tension.

2

Well, recognizing the heavy weights and long rest (3-5 mins) intervals, I say it will indeed produce strength gains. I trained in a similar fashion for a long while, and the strength gains far exceeded the mass gains.

I never heard someone use SAIS for a training theory. Is that like S.a.I.D.? (Specific Adaptation to Imposed Demands)

S

3

Specific Adaption to Imposed Stress

4

[quote]simard_jonathan wrote:
Specific Adaption to Imposed Stress[/quote]

yeah, same thing,… basically every training method fits that. Your body will adapt to what type of training you subject it to. If you want to bench press better (‘more’), go practice the bench press.

S

5

Yep simple and effective…really anxious to start cuse the L.A.T. from Poliquin is a MOFO!!

6

Seeing this title was a blast from the past.

Yeah I did this a few years ago and got some good gains from it.

The 20 rep set at the end is a killer…don’t overestimate your starting weight! Great if you have a training partner so you can push each other through it.

Good luck.