S.A.I.S Training Program

August 13th, 2007 by Paul Johnson

This program was developed a few years ago based on research.

What is S.A.I.S training?

S.A.I.S stands for Specific Adaption to Imposed Stress. It is based off the research of Nutrex Research Group. This research was based around many years of studies on the cause of muscle growth.

S.A.I.S Principles:

S.A.I.S teaches that the 3 different muscle fibers, fast twitch, medium twitch, slow twitch, must be stimulated simultaneously for maximum muscle growth. S.A.I.S acheives this by doing different rep ranges for each excercise to target the specific muscle fibers. Fast twitch are stimulated by heavy weight at low reps. Fast twitch fibers do better at higher reps at a lighter weight.

S.A.I.S Workout:

Each muscle group will be assigned 3 excercises. Each excercise targets a different muscle fiber type. The excercise targeting fast twitch will be done at low reps heavy weight for 3 sets. The next excercise will be done at medium reps medium weight for 2 sets. The final excercise will be done for one set at high reps light weight.

Sample Chest/Bicep day:

Bench press 3 sets of 6 (fast twitch)
Incline Bench 2 sets of 10 (Medium twitch)
Decline Bench 1 set of 20 (slow twitch)

Close Grip Pushdowns 3 sets of 6
Skull Crushers 2 sets of 10
Tricep Pushdowns 1 set of 20

The Nutrex Research Group used a 4 day split for 6 weeks.

  1. Navdeep on July 2nd, 2008

    Does this really work?