Write this down everybody, S-A-I-D, this is the law of specificity and what S.A.I.D stands

for is, Specific Adaptations to Impose Demand. This is one of the most accepted principles

in the resistance training community and this basically means that whatever you subject

your body to, whatever specific activity that you expose your body to, whatever movement

patterns you expose your body too, those are the adaptations that you will make.

So let me spell this out for you in English, if you want to become a better swimmer, you

swim. If you want to become a better tennis player, you play tennis. If you want to be

a better cross-fitter, do cross-fit. If you want to become a better power-lifter, you

should do power-lifting. If you want to become a better body-builder, you should body-build.

So what does that mean when it comes to body-building? Body-building specifically requires us to

three things to increase the hypertrophic response. Number one is mechanical stress,

the muscles need to be under stress for a period of time, approximately 40-60 seconds,

with loads of 60-75% under 1 rep max or greater. That has to happen. Another key requirement

that some new research is showing, and I'm not going to say too much about this because

it is extremely early and extremely exciting, but it is blood flow restriction training.

We will talk about that another day. The third thing is lactic acid. There's been some amazing

research coming out of the University of Tampa, from the world's leading doctor in hypergaphy

on the importance of lactic acid in relation to hypergaphy. I don't want to spoil the surprise

because we've got something big coming up later this year on how to do this and what

you need to know is that training with movements that do those three things that shorten a

muscle and lengthen a muscle through its full range of motion is going to create a hyprgaphy

response for that targeted muscle group.

So if you want to look like a body-builder then your program needs to be revolved around

how body-builders train. We'll keep it at that, it's a set principle that is very important

to understand so that you can make fast decisions when you are looking at different programs

out there and asking yourself, 'If I want to build muscle is cross-fit a good idea?'

No cross-fit is going to help you be better at cross-fit. If you want to be strong you

need to power-lift, if you want to build muscle size then you need to be body building. If

you want to be better at Pilates you should be doing Pilates, if you want to be amazing

at yoga you need to be doing yoga. It's very, very specific because your body always defaults

to the principle of specificity in terms of training and response.

Great question Kenny and let's get 400 likes on this video. If we get 400 likes on this

video then the next video I post will be on caloric counting and why Charles Poliquin

would say that it's for certified morons. We're going to talk about why calorie counting

is ridiculous and why people that think that losing fat or building muscle only has to

do with calories are complete morons to be honest. We'll discuss that in the next video.