Before we discuss the actual S.A.I.S. Training Program, there are four additional points to consider which need to be addressed in order to achieve rapid gains in muscle size and strength. We are talking about the overload principle, training intensity, adequate rest periods between each workout and immediate recovery after each individual training session.
Overload principle: Continuous muscle growth requires that the muscles constantly be subjected to new challenges. The body and the muscles have the ability to adapt to new stimuli or stress factors, and as a result become stronger. The problem is that the body quickly adapts to a new stimulus, and progress comes to a standstill. Training efforts must be further increased before the body recognizes it as a new challenge, and once more adapts by growing bigger and stronger. The most effective way to subject muscles regularly to a new stimulus is a gradual increase in training weights. For example, someone who can bench press 225 lbs. for six reps at the present, and then eight weeks later, is able to handle 250 lbs. for six reps can count on visible growth in his chest, shoulder, and triceps muscles. Athletes must consequently summon up all their physical and mental strength to ensure that they increase their training weights in all exercises whenever possible. Concerning the S.A.I.S. Training Principle, this means that the three different muscle cell components-fast-twitch white muscle fibers, intermediate muscle fibers and slow-twitch red muscle fibers-must be trained with progressively heavier weights, but still in observance of the current number of reps specified.
High intensity training: In order to gain muscle fast, quality comes before quantity, i.e., high intensity training is more important than a lot of low intensity training. Muscle growth can be adequately stimulated with relatively few sets if each workout set is performed to the point of muscle failure. A set is not considered done until the athlete is unable to perform another rep by himself. During the development of the S.A.I.S. Training Principle, the sports scientists at Nutrex Research learnt that six sets per muscle group is the optimum. However, adequate training intensity can only be achieved if one trains primarily with basic exercises such as squats, bench presses, barbell rows, behind the neck presses, barbell curls etc. Basic exercises are the cornerstones of the S.A.I.S. Training Program because they stimulate the different muscle components more deeply than isolation exercises do.
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Immediate recovery: During the first two hours after a training session, also often referred to as the two hour nutrient window, your muscles have the ability to store more glycogen than at any other time. Since glycogen is the primary energy element of all muscular contractions we are talking about a decisive factor when it comes to jump-starting recovery, super-hydrating muscle cells and initiating early on anabolic growth promoting properties within the muscle fiber itself. The more glycogen you are able to load into your muscles within this crucial two hour window, the faster you will recover and hence the more time your body has to build muscle before you hit the weights again.
