When you Should and Shouldn't Train for Size


Size, it's a major focus point in the field of strength training. Unfortunately size is not properly understood so I am going to chime in on a few things.

1. You need more muscle mass. 


If you haven't followed my blog on why - you need to read it here. Muscle mass generally makes you smaller until you have gotten your body fat down to fairly low levels. So for most people, training to gain more muscle mass means you'll trade very dense muscle tissue for very dispersed adipose tissue (this is especially the case when you refine your nutrition to support muscle growth and fat loss). Get bigger muscles & you get smaller. This is the kind of size that's good for most people.

2. Athletes, slow down! 


If you happen to be a aspiring athlete who wants to get bigger and stronger... slow down!


I remember coming back my senior year in college and telling my lacrosse coach that I had gained 10 pounds of muscle. He was sitting in his office studying game tapes and here was his two year captain rolling in telling him that I gained 10 pounds of muscle since last season. What do you think his response was?

He got angry.

He knew all too well what this typically means. To him, I was telling him something along these lines, "Hey coach, I trained really hard and got slower for you... but I look good on the beach."

What was my response?

I said, "Coach, I gained 10 pounds of muscle and...I got faster. I am faster than last season."

That's when he got excited.

Gaining muscle in the conventional sense typically slows you down. Training methodologies that are designed to just build muscular size (these have become the most popular and wide spread) are not the exercises that likely you should be doing. You want to build muscular power, joint integrity and your ability for something I was talking about yesterday with a young athlete - progressive acceleration.

If you gain muscle, make sure you're doing it in a way that builds more starting power, better joint integrity and higher measures of progressive acceleration. If you're doing this your coach will be happy with what happens come competition. Athletes, whenever possible consult with seasoned experience working with athletes at the highest levels of your discipline. Learn what they are doing and employ these methodologies strategically.

In most cases you will find out that you want to avoid size like the plague, unless size is also making you neurologically more powerful, explosive, dynamic, flexible and more insulated from possible injury. If size is slowing you down, chances are you're training yourself out of being competitive.

3. The real size everyone needs.

Here is what 99% of the discourse on size is missing. While you may or may not want more physical size, you should be training to inhabit more of your psychological size. That's right you want your sense of self to be bigger, broader, more inclusive and integrative.

You need a bigger self.

Training can grow your sense of self such that you are larger than culture. This means that you are bigger than social conventions. Social norms don't drive you, your larger intelligence directs you. The self that's smaller than culture is directed by culture. The self that's larger is the one doing the directing that stems from a larger integrity. This self is big, but to be perfectly honest it's not big enough.

If you're interested in training to become larger my book Strength To Awaken is perhaps the most nuanced discourse on the subject matter. I show you how to cultivate a self that is bigger than polarities. A self that is larger than the dualities of pain and pleasure is a massively large self that is capable of an elegance that smaller, less integrative selves can not even dream of.

The next time you dive into your training I recommend focusing on what size of self you are training. Are you "exercising" your self that is smaller than your socially constructed habits or are you training the self that is larger than your habituation? Are you playing inside the conditioning of pain and pleasure or are you playing in a self that is outside of this conditioned box?

And for those of you who are worried about having a big self, or a "big ego" as it might be referred to... relax. We are not talking about inflating the ego's sense of self importance to monumental proportions. We are instead talking about growing your ego functions to massively powerful and refined levels such that you can regulate social pressures, personal habits that may hold you back as well as unresolvable polarities. These become facets that you participate with, manage and regulate instead of being managed and regulated by them.

Expand your sense of self, train to grow a larger more capable self and you will likely be served in every other facet of life.

Big Love
~Rob