One day while training at the gym that I work at, one of my co-worker’s client would respond to almost anything that I would say with that phrase, “that’s what she said!” Bless his heart he was trying to be funny, but he really ended up making more mistakes with it. (using it with at the wrong time) In spite of his errors at least he was trying to joke and have fun. (Too many people are miserable and have no sense of humor in the world.)  He also reminded me about an important principle of training and fitness called: The S.A.I.D principle.

If you are unfamiliar with this concept it is: Specific Adaptation Imposed Demand. In other this thought teaches us that if we want a specific result form our fitness work, we must train  the right way to get it. Do you think that most people are doing that and following this idea?  Or do you feel as if most people have no idea how to train for what they want to have and are just going through the motions? Today’s post will shed some light on this concept and how to utilize it to get fitness results!

In layman’s terms this concept simply means, you will get what you put in;  or the result of your training will be in accordance to what you do in it. So if you want to body-build, you will have to do workouts that will build muscle and eat in accordance with your goal. You wouldn’t do what some people refer to as “functional training.” Just for the basic fact that this will not get you to your goal of being big.

However, balance in our training is essential and you will need to do things such as mobility and some stability work, regardless of your overall goals. Yet, this will be done in addition to your overall goals and can be trained as a warm-up or a super-set.

Now let’s break down this principle in order to better apply it to you life.

The type of stress and the approach of training must fit your goals and the outcome that you desire. This means that if you want to grow your chest, training your lats. will not get you there. You must work that group, in a way that it will grow. There are different approaches to achieve this outcome, you could do mid to high reps or 5 x5’s and so-on, just take the one that will get you want you want form your training and the one that you can stick over the long haul.

This is where the results happen as you train and over-load your body; your body will adapt to the stress and if you are keeping it specific will get you the change that you want in your body. As this process goes on, there is a need for advancement in order to continue getting results.

This means that the stress is forced on the body by the trainee and not something that just happens by itself. You must also be aware that this principle will also be at work if you choose to be a coach potato. Your  body will adjust to that as well and make you de-condition, become overweight and unhealthy.


What kind of eu-stress are you making your body endure or what kind of demand are you making to adapt to? As always, the level of stress that you put it under must not be too much or it will take to long to recover from. But it also must not be too little or else there will be no change. Your focus should be as you train to “stimulate and not annihilate yourself.” Contrary to many training  circles you don’t have to be sore every workout or not be able to move the next day. In fact moving and functioning are good things and should be what a good program produces as you train. So figure out what that balance is for you and get lasting, long-term results!

Following this basic principle will help you archive your goals as a fitness buff. It is a concept that will help you guide your training choices and keep you in line with your goals. So remember to apply this point to your training and just remember ” that is what she S.A.I.D. !

  1. […] principle. When this acronym is broken down it is: Specific Adaptation (to) Imposed Demand. (Click here to see the last post that I wrote on the […]


  2. […] to maintain movement integrity as you work out and probably not progress any further. Remember the S.A.I.D principle, we adapt to what we do and not what we try to […]


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