This is a simple concept to understand and I bet you have never heard this before, but it really does explain a lot. It is important to differentiate between the methods and reasons why your body reacts to certain exercise routines differently. It really comes down to the Principal of Specificity.
Simply put this principal says that the body will adapt to the specific stresses you put on it… and it will do it as fast as it can. Knowing this will help you get massive results very quickly. You just need to know about the three forms of specificity.
Mechanical Specificity
When it comes to mechanical specificity, it’s all about the movements of the body and the amount of weight placed on the body. For example… if your goal is to build muscle endurance then you’re going to want to use lighter weights and increase the amount of reps.
This helps to really work your muscles for long periods of time. Because of that they will build a high levels of endurance. Keep in mind that your body will give you what you train it for.
If you wanted to build more lean muscle mass instead then you’ll want to lift heavier weights at a lower rep count. This causes your muscles to adapt to heavier resistance levels which means you’ll need more strength. So that’s exactly what it will do for you.
Neuromuscular Specificity
This refers to the speed of muscle contraction and the different exercises that are selected. Lets say that you current goal is going to be building more power in your legs… you are going to lift lower weight but your contraction speed is going to be really fast.
So if you were to slow your reps down… and I mean really slow them down, then you would create a strong stable foundation.
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So to quickly go over that again… in the second example because you are training with slower contractions you are enabling your muscles to become stronger and stabler. However, when you work on speeding up those contractions, you are again really building power and teaching that muscle how to move quick. And you need to learn to do both.
Metabolic Specificity
Metabolic Specificity is all about the energy demands that are placed on the body. This is very similar to mechanical specificity. So if you want to use more energy of the body… a bigger caloric burn… then you would work your muscles for a longer period of time.
Just as you would imagine, the body will learn to conserve it’s energy and build up endurance when it’s placed under stress for longer periods of time. And opposite of that would be shorter energy bursts when building lean muscle mass. This affects the rest periods between exercises too… for endurance and greater energy burning, you’d rest much much less… and for muscle building you’d rest more.
So lets put these together for more of a real life example. Lets assume that your main goal now is to slim down and burn body fat before you start to concentrate more on building muscle. To do this you want to concentrate on burning calories while building muscle.
So let’s just look at mechanical specificity… you would want to engage in big movements that activate as many muscles as possible right? Right… so let’s say you’re doing a shoulder row. One way to do this while activating the most muscle usage would be to stand using a cable system. You’re lower body will have to stabilize your form and that will help burn more calories compared to just sitting down.
This should all explain one thing clearly. If you want to get a body that makes your friends, your family, and random women on the street stare at you with envy then you need to use all the different specificity levels.
Dan Boyle is a NASM certified trainer who works with Taylor Ryan. He is a trainer on staff at The Art of Weight Lifting… a womens exercise site. One of his fitness passions is creating fitness programs. So he also works with Taylor to build workouts for women.