by Bret Contreras September 23, 2010
In 2006 Charles Staley and Keats Snideman wrote an article for T-Nation called Pulling Your Chain For Massive Gains! Same But Different, Volume I. This article did a great job of summarizing part of my philosophy of strength training. Here’s an excerpt:
Ever notice how two supposedly inviolate principles of resistance training are basically contradictory?
On the one hand, the Principle of Specificity states that in order to realize a specific adaptation (or response), you need to perform a specific type of training to elicit that response. For example, if you want bigger biceps you’ve gotta do curls. If you want maximal strength, you’ve gotta focus on heavy loads. If you wanna raise your estrogen levels, you’ve gotta watch Oprah every day.
On the other hand, the Principle of Variability predicts that the same type of training, performed week-in and week-out, will lead to habituation, which is just a highbrow term for nervous system boredom. Eventually your body gets so accustomed to the training that you get zero results. Is this phenomenon sounding intimately familiar to any of you?
At Staley Training Systems, we actually think of these two principles as opposite extremes along a single continuum. The most successful trainees are those who manage to find the “sweet spot” in this specificity-variability continuum. The process of finding this sweet spot is the “same but different” concept.
Essentially, it’s all about finding the “best” exercises for your particular objectives, and then finding jillions of different ways to perform these exercises, so that 1) you’re always doing the best movements, but 2) you’re not habituating to your training sessions because every time you do one of your best exercises, you’re doing it in a different manner than last time.
Variations at BCSC aka Bret’s Garage
low box squat
high box squat
safety bar squat
cambered bar squat
manta ray squat
squat against chains
squat against bands
trap bar deadlift
snatch grip deadlift
negative accentuated RDL
deadlift against chains
deadlift against bands
We also do tons of:
Single leg work: Bulgarian squat, high step up, walking lunge, reverse lunge, single leg RDL, single leg hip thrust, single leg back extension, pendulum quadruped hip extension, pendulum donkey kick
Bilateral posterior chain work: Hip thrust, barbell glute bridge, Skorcher hip thrust, good morning, back extension, 45 degree hyper, reverse hyper, pull through, glute ham raise, Russian leg curl, gliding leg curl
Then there are explosive lifts, sled work, plyometrics, ballistics, strongmen drills, EQI’s, etc.
Finally, we have upper body and core work!!!
As you can see, it’s quite advantageous to possess a huge arsenal of exercises. It prevents habituation and stagnation and makes lifting more fun! By rotating lifts yet sticking to the same basic movement patterns, we get really strong at what matters while still keeping safety in mind.
The post Classic: Same but Different by Staley and Snideman appeared first on Bret Contreras.
Comments will be approved before showing up.
by Bret Contreras October 10, 2016
From The Lab To Your Pocket – Part 2: Accurate Max Strength Measurement With Your iPhone By: Carlos Balsalobre-Fernandez It’s all about the speed: The load-velocity relationship One key variable when...
The post From the lab to your pocket – Part 2: Accurate max strength measurement with your iPhone appeared first on Bret Contreras.
by Bret Contreras March 05, 2016
Meet Maren and Brett, the two latest Glute Squad members. They are the same height, but their torso and femur proportions differ markedly. Maren has a longer torso and shorter...
by Bret Contreras September 21, 2015
Here’s a complicated biomechanical article on the squat from my colleague Andrew Vigotsky (my former intern who is now smarter than me LOL). Hopefully some of you will be able...
Welcome to the online store of Bret Contreras, considered by many to be the world’s foremost expert on glute training. Here you can purchase Personalised Programming, access to seminars, the Hip Thruster and more.
Sign up to get the latest on sales, new releases and more …