How to Get bigger, Stronger, and Faster
What is SRA?
SRA (Stimulus, Recovery, Adaptation) is a scientific principle of training for any goal, which means that you start with some sort of stimulus ,or exercise , and then after going through a certain level of recovery in order to properly adapt to that stimulus. Over time and properly applying SRA to one’s training will make the difference between ending up with a trophy in hand, or ending up in a wheelchair.
SRA can be looked at training generally. Having a total amount of exercise done in a week (Stimulus) and then having a certain amount of rest between workouts, accompanied with proper nutrition (Recovery). Based on how these two factors balance and build upon each other, one will adapt to the training.
Something one must take a look at when looking at overall training is the principal of MRV (Maximum Recoverable Volume). MRV simply means that per individual, there is only so much training volume that a person can handle over the course of a day, week, or training cycle.
Now, the type of Adaptation will primarily depend on the Stimulus, or Exercise. Using heavy weights in training with low repetition, such as 1-5 reps, a person will adapt neurologically and become stronger. Using a medium amount of weight for higher repetition, such as 6-12 reps, a person will adapt by gaining more muscle. Using high repetitions,such as 12-30+ Reps, that person will develop a higher work capacity and cardiovascular adaptation.
SRA is obvious when looking at overall training. SRA ,in even more detail, can be used when realizing that every workout, every exercise, every rep and every set has a certain amount of SRA.
For example, a dead lift will have a much higher stimulus on the body than dumbbell curls because in a dead lift, one will use more muscles, and hopefully, lift more weight.( If you can curl more than you can dead lift, just go home and give up on training.) Since the stimulus is higher in a dead lift, the recovery level must also increase. For example, in a training program, one would be dead lifting once or twice a week, and then doing curls maybe 3-4 times a week.
Overall, be mindful of both your Stimulus and Recovery levels. If you feel chronic exhaustion, ease up and take care of yourself. If you don't feel challenged by your workouts, push yourself.