There are some bodybuilders who utilize a training method referred to as instinctive training. This simply means that they go more by feel rather than to follow a predetermined number of sets and reps for each exercise. The term “instinctive training” is a little misleading because it does not mean that some bodybuilders are born with internal training knowledge that does not have to be learned. Likewise, instinctive training does not mean that there are bodybuilders who know the best type of training for their own physiology without any prior training knowledge or training experience. The ability to excel at instinctive training must be developed.
Instinctive Training and Feel
Instinctive training simply means that a bodybuilder or weight lifter develops a feel for certain aspects of training. He will be able to interpret what he is feeling well enough to know when his body is telling him that he is training in an effective manner. This feel for effective training must translate into an increase in size and strength as proof that a valid sense of instinctive training has been developed. The instincts that a bodybuilder or weight lifter develops will help him to accurately assess the following training factors:
The exercises that work best for his or her individual body.
How to perform each exercise in the best way to stimulate the muscles being worked.
What type of lifting form will help him perform powerlifting exercises with the most weight possible.
The amount of sets to perform for each muscle group.
The amount of weight to use for each set and exercise.
The number of reps to perform for each set and exercise.
How hard to push each set throughout the workout.
The number of times each muscle group should be trained each week.
When it is beneficial to change exercises, weight, reps, and the number of sets.
What to eat, how much to eat, and how often to eat.
Advice vs. Instinct
Those who depend upon instinctive training can be open to advice and new training concepts. At the same time, they will not blindly follow a predetermined routine to determine the training factors listed above. When a bodybuilder or weight lifter uses instinctive training, the most powerful influencer of each training factor will be determined by a combination of feel and trial and error. Those who become skilled at instinctive training develop a deep awareness of each training factor. This awareness helps them to determine which physiological feelings lead to success, and which feelings undermine their success.
The bodybuilders and lifters who are most skilled at utilizing instinctive training are aware of their strength level and their energy level. They know how well their muscles are pumping up during all phases of a workout, and they can feel when to keep going with a set or an exercise, and when to quit.
Coaches and Instinctive Training
A good coach who understands instinctive training will be able to cue you in on what you should be feeling when you train. The best coaches will be able to discern when you are undertraining or overtraining. A good coach will know when your energy level is at the right level, and when your energy level has gone down too far. They will know when you are doing the exercises correctly, and when you are not. They will know when you are recovering between workouts and when you are not. In other words, a good personal trainer will know how to help you develop your instincts. Their influence will help you to correctly interpret what you feel when working out.
They Practice Feeling Instead of Counting
There are some bodybuilders who rely on instinctive training to the point where they never count sets and reps. This allows them to completely concentrate on listening to what their body is telling them instead of being guided by numbers. Freddy Ortiz and Victor Martinez are examples of this; they practice feeling instead of counting.
Personal Experience
In my own experience, the instinctive aspect of weight training centers on being able to recognize the following training factors:
To be aware of how long I can maintain a steady even rep pace when performing a set. I do best if I stop a set when a steady even rep pace can no longer be maintained.
To be aware of how many sets I can repeat for a muscle group while remaining at full strength. If my strength starts to go down, I stop repeating sets.
To be aware of when the muscle group being worked is pumping or losing a pump. As long as the muscle is pumping up, I’m training effectively. When a muscle starts to lose its pump, I’ve either pushed each set too hard or have done too many sets.
To be aware of my level of energy. I experience the best results when my energy is high at the start of the workout. It must also be high during the workout, and at the end of the workout. For me that means I get the most out of doing short workouts that are done on a frequent basis. This is a better personal strategy than doing longer workouts that cause fatigue and require several rest days in order to recover between workouts.
What I tune into for instinctive training is based on what works best for me, but it may not work best for everyone. Each person must be able to interpret what feelings lead to success, and what feelings don’t lead to success. This often differs from person to person.
Consider Instinctive Training
If you have been doing a workout consisting of a predetermined amount of sets and reps that has been prescribed for you by someone else, it is possible that it hasn’t delivered the results you would like to see. If this is true in your own case, consider instinctive training by developing a feel for effective workouts. Best of training to you.
Related Material
Instinctive Training Article by Mr. Olympia Larry Scott
Freddy Ortiz Does Not Count Reps
Click on the book cover below for free reading
Victor Richards was a massive bodybuilder from the 1980’s. Victor did not count sets or reps when he trained. He emphasized the importance of listening to your body while working out, and to train by feel and instinct rather than to count sets and reps. Victor discusses his view on instinctive training in the following video:
In the following video, Mr. Olympia Phil Heath says, “I’m not even counting anymore, I’m just going by how I feel.” Phil was counting reps, but he wasn’t counting sets. He simply repeated sets as long as it felt right to do so.
If you click on the link below, you will find a discussion on instinctive training by Vince Gironda. He did not believe in instinctive training primarily because of the way he defined it. At the same time, he did believe in developing a feel for effective training and learning from trial and error. This is actually what most people are referring to in regard to the subject of instinctive training.