PRE methods are founded on the principle of progressive overload. This principle, which is fundamental for success in strength training, is the gradual increase of stress placed on the body during each exercise session. Since a common goal of any strength training program is to increase or maintain muscular strength, to achieve this, the muscles need to be overloaded to stimulate the bodies natural healing processes, which in turn cause them to be bigger, stronger, and faster than before. This adaptive process of the body will only respond if continually exposed to greater physiological demands.

There are many factors which would establish an excellent PRE program, and progressive overload is only one of these. It is however, one of the most important, and needs to be applied correctly for long term adherence. Incorrect application of this principle will open one up to overtraining and injury. To avoid this, we use a standardized method of record keeping which allows us to accurately track progression, and maintain balance between growth stimulus and recovery.

Once appropriate progression has been established, we can moderate the program in terms of duration and frequency. We are able to deliver a full body workout in about twenty minutes or less, and we quickly move individuals to one strength training session per week.

The Baby Boomer population has caused medical science to take a closer look into the aging process than ever before. As powerful new technologies allow scientists to look deeper into the human body, the effects of chronic stress have been observed and linked to many of the age related maladies plaguing our lives. Diseases that used to be seemingly unrelated, are now being linked to common mechanisms, such as degradation of mitrochondrial DNA, brought on by the production of free radicals or reactive oxygen species in the body. Since this is a growing science, it gives us an insight to the possibilities that we should be looking at our exercise prescriptions differently than before.

Strength training science has always been concerned with the most effective method. This has been defined as the method that will produce the greatest gains, within the shortest amount of time, with no regard to the long term effects on the body. Anectdotal evidence has always suggested shorter recovery periods, but further investigation has been demonstrating longer periods of rest in between sessions will produce similar results. This, in regards to recovery, brings us to the question, “How much does the body need?” This becomes a very important question to ask when one becomes concerned with their long term health as opposed to their short term results. More important still when one realizes that medical science is beginning to point out some potential negative effects, from long term recreation and exercise, that science was unaware of when the current recommendations for exercise were being formulated.

Perhaps there will never be a definitive answer for the question, “Which is the best method to use?” There are however some things that are certain. Growing muscle is a metabolic function that requires a great deal of intensity, and has an effect on the bodies recovery mechanisms, which requires rest. The process is an ongoing one; stimulate, recover, stimulate, recover, etc.

At Santa Rosa Strength, we get fantastic results for our clients with just one, 20 minute, strength training session per week. We combine this with proper nutrition, supplementation, recreational activity, stress reduction, and the foundations for transformation and long term health success are attained.