Classification of Individual Differences

It's often said that our similarities far outweigh our differences, but you might be surprised to learn just how different we all really are! Let's take a look at the six major categories of individual differences:

1) Anatomical:

This is perhaps the most obvious category. People come in different sizes, and they also have different proportions (long femurs, for instance). People also have different ratios of fast versus slow muscle fibers, body fat percentages, postural abnormalities (khyphosis, hyper lordosis, scoliosis, etc), somatypes, and tendon attachment sites. Individuals also differ with respect to hormonal levels. All of these factors must be considered.

2) Health and Training Status:

People have differing levels of health and training experience. Both factors are always in constant flux. For instance, a healthy person may develop an injury which necessitates a change in the training program. When the injury becomes resolved, the program must again be modified. Conversely, as an athlete gets stronger, he makes deeper inroads into his recovery ability, which requires less training frequency. (I hurt my knee this past year, so I've been working on power in my punches and poomse as opposed to lifting weights or kicking with power. So, take your injuries and turn it into something positive. Think of something else you can work on while you heal. Don't forget to give yourself plenty of time to heal before returning to your workout).

3) Objectives:

People with differing objectives require different training methods. Also, people's objectives are (hopefully) always evolving. As they reach higher levels of fitness, they become even more motivated to continue their progress. To do so requires more advanced forms of training.

4) Gender:

Women have different hormonal profiles (testosterone), and they usually have different objectives (fear getting too big) than men.Women generally have a higher ratio of slow twitch muscle fibers than men, as evidenced by their ability to perform more reps with a given percentage of maximum than men.

5) Age:

As you get older, your priorities gradually change away from peak performance per se to improving functional ability in everyday life. Also, more emphasis on flexibility and heart health is needed. Overall physical capacities dwindle with age, and training must accommodate this fact. Also, pre-adolescent and adolescent children need special modifications to prevent training related injuries and problems— excessive repetitive movements in the weight room, for instance, can cause injuries to the growth plates of growing bones. (Training for children is important. There were two girls in my elementary school - one a gymnast and the other a dancer. Both had knee injuries by 6th grade.)

6) Exogenous Factors:

Not only do people differ, but the environments in which people operate in are different as well! Environmental constraints include the following:

• Availability of equipment and facilities: If you don't have access to a squat rack, you won't be able to squat! Time to get creative! Try lunges, deadlifts, one-legged squats, sissy squats, etc. If you don't have access to weights at all, you'll have to use free-body exercises.
  
  
• Climate (physical and/or social): Urban environments may limit or preclude outdoor activities. Also, many people come from social backgrounds that frown upon certain types of physical activity— an example would be women lifting heavy weights. The important thing to remember is that you can't separate the person from his environment. All training plans should be made with environment in mind.
  
  
• Time restraints: People with little time must clarify their objectives, and then seek out and implement the most efficient ways of attaining them. Also, such people must prioritize their time, and only engage in training activities that are absolutely essential to attaining their goals.
  
  
• Energy restraints: In today's high stress society, many people have the time, but not the energy to pursue training. The aforementioned advice regarding prioritization will be most helpful in such cases.

Don't let your restraints turn into an excuse to not exercise. Use your creativity. Ask for help. There's always a way to exercise. Even Wii & Dance Dance Revolution are great video games for exercise. I suppose Guitar Hero, too, depending on your rockability.

Customizing Your Workouts for Maximum Results

By Charles Staley, B.Sc, MSS Director, Staley Training Systems Question: If you train and eat exactly like Dorian Yates, can you expect to develop an identical physique? The question is rhetorical, obviously. And while genetics is usually blamed for lack of progress, it's not that simple. Your genes are just one aspect of what makes you different from everyone else. But more on that later. We know that the outcome of any exercise program can be made more predictable if a handful of established training concepts are understood and applied. In a field where there is no absolute right and wrong (only good, better,or best), the skillful application of these concepts helps us make the "best" decisions regarding exercise programming.

For instance, exercise should be progressive. In other words, you'll progress only when exercise is more difficult than what you're used to. We also know that the type of exercise selected determines the result you'll see .

This is also sometimes called the S.A.I.D. principle— Specific Adaptation to Imposed Demand.
Further, it's clear that eventually, the body will stop responding to any exercise regime. This is one reason why there can never be the "perfect" training program— no matter how scientific and well planned it is, your body will eventually stop responding to it. When it does, you've got to be ready with "Plan B." (This is why it's important to switch up your routine every 4-6 weeks. It keeps you & your muscles engaged).

The concepts just discussed form a good "template" for developing exercise programs. However, by themselves, they offer only part of the answer. That's because a fourth factor— your individuality— must be considered to "fine tune" the program to your own unique situation. If the previously discussed concepts are the road map, individuality is the steering wheel. It allows for constant, minute to minute adjustments, so that the exercise program can be "fitted" the individual, rather than vice versa.

Commonly, people make the incorrect assumption that training = results, without factoring in the individual.

The importance of individual response is often misunderstood. Even science can be misleading. As an example, let's take an imaginary research study that evaluates the effectiveness of pre-exhausting the triceps prior to bench pressing. The researchers find that the majority of the subjects do not experience greater pectoral hypertrophy than the control group. HOWEVER, a few individuals DO make greater progress than the control subjects. The scientist who did this study would rightly conclude that pre-exhaustion is not effective. But for a few of those test subjects, it WAS. So the lesson is, not all people (in fact, very few) fall in the middle of the so called bell curve .