The Laws

- What are the purpose and nature of laws? - 

The following laws may draw from other disciplines but still apply and correlate to our quest in strength. They will serve as the context and truths from which we shall operate.

• Law of Specificity (SAID)

SAID = Specific Adaptation to Imposed Demand

The human body is nothing short of amazing from the functions it performs to near infinite information gathered & processed. All the while being in a constant state of adapting. Some say our bodies are smarter than us, I'd incline to agree.


Mr Besselink's definition of SAID

your body ALWAYS adapts to EXACTLY what you are doing, whether you are conscious of it or not.  - Mike T Nelson

Therefore general fitness does not exist. It is a misconception that by training a certain way it will transfer to other skill sets and movements. We only get better at what we specifically do. Desire to be an Olympic Sprinter - train sprint technique as often as possible, All star baseball pitcher - practice the skill of pitching. Of course there are accessory and supplemental exercise but their aims are to strengthen and refine the core skill / technique. Remember to set context, identify goals, and train specifically the desired adaptation. 

• Law of Force

F = MA

To successfully generate force a body of mass (barbell, bodyweight) must be accelerated. The quicker the movement and/or greater the mass results in greater force. The formula can also be manipulated to isolate any of the variables. If one wishes to create high acceleration, increase force and decrease mass. A = F/M. Champion sprinters clearly demonstrate this law as they train and exert high force output (applied to the ground) with minimal mass. What is Usain Bolt's body-fat percentage? 

•  Law of Power

P = F/T

There is a misconception that strength is the same as power. The two are not synonymous. Power is simply a force generated over a specific time. High power output is a function of high force exerted over a small amount of time. A vertical jump test demonstrates overall body power because it requires high force to overcome gravity and bodyweight done in a few milliseconds. Olympic lifts such as the clean & jerk or snatch also train massive power output.

• Law of Sophistication

Increase of Motor Sophistication Equates to Increase of Strength 

The above is true but not vice versa. Many understand and believe in the progressive overload system. It is true our muscles require stress in the form of physical work (stimulus) for intended adaptation (muscle growth, increased strength). However traditional progressive overload does not address challenging the neurological aspect of strength. Only by engaging motor sophistication through performing more complex skills does - which simultaneously strengthens the mind-body connection. A double even triple bodyweight bench press does not carry with it the skill to perform a planche - even when one would assume it uses the same muscle groups. If you're fortunate to come across one who has mastered the skill, invite or challenge him to the bench. Recall the CNS and how it delivers signals throughout the body. The stronger and clearer the signal, the better response in contraction of the muscle. In a telephone conversation if the signal is terrible, maxing out the volume does not remedy the situation. Focus on the quality of the signal (skill refinement) and the volume (muscle growth/adaptation) will take care of itself.

• Law of Balance

 Truth & strength coincide with balance

In physics and art the term symmetry is used. For our purposes the terms are interchangeable. Balance and symmetry are paramount. We find beauty in symmetry - a study was conducted to explore attractiveness of the human face. In conclusion the most symmetrical were deemed most attractive. Also notice how nature is another proponent that seems to favor symmetry, even our own body is near symmetrical as are the heavenly bodies and stars. Thus we must approach our training in the same manner, carefully building strength while retaining balance within the body. The exercises, skills, routines, frequency, intensity, recovery, nutrition all must be balanced with and against one another - for to purposely or ignorantly create imbalance would hinder progress towards our goals. In similar respect neglecting to build the mind & character will also create imbalance but that will be addressed later as bodily strength will serve as our primary focus and a platform on which to grow the others. A strong body leads to strong mind, then strong character.

• Law Simplicity

Simpler = Closer to Truth

"Truth is ever to be found in the simplicity, and not in the multiplicity and confusion of things." - Issac Newton

I feel Sir Issac Newton put it best. Truth's purpose is to show clarity, enlightened understanding, certainty which brings peace & tranquility to the mind and soul. Opposite of that is confusion, obscurity, & ambiguity that results in feeling lost, uncertain, unrest. There are no mathematical proofs for this law but observe how most theorems are reduced to the simplest terms and how we prefer to understand concepts as simply as can be explained. Is it any wonder why we naturally favor and gravitate toward simplicity.

• Law of Compensation

Every Action has an Effect

Relating to the law of balance and Newton's third law of motion, any and all action (force, movement, thought) has a specific effect - usually compensatory but not always. In our strength context repeated movements create residual tension within the muscle and joints. Over time scar tissue and adhesions build restricting ROM. Prolong seated positions shortens muscles in the hip (hip flexors) because of the SAID law (it adapts to getting better at sitting) eventually creating muscular imbalance leading to pain or injury. It is like a rubber band, once overstretched & deformed it does not return to original shape or ROM. Thus compensation is necessary to continue building strength, maintain balance, form & ROM in the long term while remaining injury & pain free.

• Law of Persistence

Never Give Up

Good things come to those who wait - almost. Patience is a virtue that needs to be exercised and will grow with continued training. However in the realm of bodily strength, consistency and determination are the real keys to success. I used to always look for shortcuts in life, a hack or any means to get ahead without paying the full price. I see now there is a price for everything, nothing is free except our (God given) will. The price to pay for short-cutting is the strain placed upon the character or mental psyche. Cheat others and you eventually cheat yourself. Overreach your current level with ambition & disregard and injury shall find you. Anything worth having must be earned. To earn it one must not give in or give up. Do not fret cause you will get the chance to give in with your final breath. For now, are you willing to pay the price for following this law? How about all the above?


Like it or not our bodies are bound by the laws of physics & reality, what gives us the notion we can overcome that, when even almighty gravity is subject to it. I hold these principles to be true until tested and proven otherwise.