Local Versus Systemic Impact

Most people are probably familiar with the phrase, "Think globally, act locally." This has been used in numerous contexts, including education, community empowerment, the environment, and even mathematics. My interpretation of this phrase is that while it is important to realize that so much in life is interconnected, there are things that you can do on a smaller level that will have a greater impact. You can also take a local versus systemic (global) viewpoint when it comes to exercise. The human body is more than just the sum of its parts, and it's important to realize that we want to stimulate the entire organism, not simply improve certain areas.

The bodybuilding world and commercial gym enthusiasts typically endorse split training routines; this is where one trains three or more days per week while concentrating on specific muscle groups in a workout (ex - back/biceps, chest/triceps, etc.). Multiple sets of each exercise are performed, usually for an arbitrary number of repetitions per set, and several exercises are completed for each muscle group. In the case of bodybuilders, this could add up to as many as twenty sets per muscle group; this is known as a volume approach to training. When you factor in that these trainees often take several minutes between sets to sip water, chit chat with other gymgoers, and pose in the mirror, workouts that are structured in this fashion can last a couple of hours. Is this the right approach? From a biological perspective, the answer is no. Sure, a volume training methodology ensures that cumulative fatigue will occur in those muscle groups that have been trained, but not taken into account is the fact that human recovery ability is quite finite. Overtraining happens much more easily than most people realize, especially when training this frequently and with this much volume. Genetically gifted individuals (a very small percentage of the population) may be able to get away with this for a while, especially if they are using performance-enhancing drugs, but sooner or later the end result will be a cessation of progress, illness, and/or injury. There is a much better way.

The Total Results exercise philosophy entails whole body workouts. That may sound like a lot of volume, but it is not. Many of the exercises that make up our workouts are compound movements; this means that you are involving more than one muscle group and multiple joints in that particular exercise. An example of this concept is the Leg Press exercise. Here, we are training the glutes, quadriceps, and hamstrings, as well as the calves, so we are involving the knee, hip, and ankle joints in one exercise. This is the largest movement that we utilize, and the Leg Press will have the greatest overall (read - systemic/global) impact on your muscular development and metabolism. Because we use these compound movements, we are able to train the entire body in much less time and with fewer exercises than with a conventional approach. The key to stimulating muscular and metabolic improvements is not the volume of exercise, but rather its intensity. Intensity can be simply defined as inroad (fatigue)/time. While much still remains to be learned, we do know that exercise must be intense enough to stimulate a growth mechanism, which is why we take each exercise to the point of and beyond muscular failure. Since there is an inverse relationship between intensity of effort and recovery time, it is imperative that we regulate the frequency, intensity, and volume of exercise. This is why Total Results clients exercise for no longer than 20 minutes (five to seven exercises per workout) and train no more than twice per week.

We also use simple movements during our workouts; these are exercises that involve only one joint or muscle group. These exercises have less of a systemic impact, but are much more concentrated and are important for other reasons. The Cervical Extension exercise is wonderful from a postural and injury prevention point of view - everyone should have strong neck muscles. The Calf Raise movement that we perform on the Leg Press machine helps to improve blood flow to the lower extremities, strengthens and stabilizes the ankle joint, and helps to prevent the onset of varicose veins and phlebitis. Our knowledge of human anatomy, understanding of volume, frequency, and the dangers of excessive force combined with precise record-keeping are why we are a better option for injury prevention and rehabilitation than traditional therapy.

When it comes to exercise, the role of genetics cannot be overstated. Much like your eye color or your height, there are certain factors that are largely predetermined by birth, such as your neurological efficiency (the percentage of muscle fibers that can be contracted in an all-out effort) and your muscle fiber type (slow twitch, fast twitch, and intermediate). Greater neurological efficiency and a larger percentage of fast twitch muscle fibers (which have a larger propensity for growth) really only matter if you have bodybuilding aspirations or want to be an Olympic sprinter. I believe that trainable factors, such as effort, desire, ability to focus, exercise form, and tolerance for exertional discomfort will have a larger impact on your level of success. Again, think globally rather than locally.

Begin 2026 by taking a global approach to your life. Schedule a Total Results initial consultation to learn how you can safely make significant physical improvements in less than one hour per week!