Instinctive training is a wonderful thing. It involves listening to your body and developing custom routines on-the-spot in the gym based upon how you feel, and available options in the gym. You are well aware of the foundations of muscle building. You’ve been doing this for years. You know that every chest day needs to start with two compound movements. One needs to be of the flat or decline variety, and the other needs to stimulate the upper pecs via incline bench pressing or dumbbell pressing. Once you’ve fulfilled those requirements, you know you’ve completed your brute strength requirements, and it’s time to bump up the intensity. You’ll move on to more isolation movements. You’ll bounce between the Hammer Strength and Nautilus machines. You’ll make use of cables and dumbbells. ...

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Most of us know out bodies fairly well. We know what time we need to eat, and what foods help our bodies to operation most efficiently. In the gym, many of us follow instinctive training as well. We enter the gym with an approximate idea of what movements we plan to use that day. For instance, if it’s chest day, we have a basic idea before entering the gym that we’ll probably start with two pressing movements (bench press or incline dumbbell presses perhaps). These will be followed by one or two machine presses, then some cable or dumbbell work for the pectoral-shoulder tie-ins. The ability to train instinctively comes from years of training, and developing a good understanding of what exercises the body needs to grow each muscle group. Here are a ...

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Beginning bodybuilders often train in a haphazard fashion in the gym. They walk into the gym, hop on the nearest free machine or bench, and then bounce around the gym, hitting random body parts on random machines, with no rhyme or reason. Intermediate bodybuilders are a bit wiser. They find a routine and stick with it. They know to start with the same two or three essential compound movements each time, then to move on to isolation movements. They know what exercises they will do, but they do vary the rep/set scheme to ensure some variety. Once you’ve been training for 3-4 years, you begin to get a feel for what works and what doesn’t. More advanced bodybuilders often utilize a technique known as ‘instinctive training’. They enter the gym knowing what body part they will be training. ...

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