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The S.A.I.S. Modified Program

The S.A.I.S. Principle stands for Specific Adaption to Imposed Stress and it is a protocol that has caught on with the bodybuilding crowd rather recently.

The underlying thought behind the S.A.I.S. Principle is that muscle cells consist of three components that must all be stimulated simultaneously to achieve maximum cell growth. It is important to understand that these individual components vary greatly from one another and possess highly specific characteristics.

The three components are fast-twitch muscle fibers, intermediate muscle fibers and slow-twitch muscle fibers. These fibers need to be exercised in different ways and the most common principles of S.A.I.S. are the overload principle, adequate rest and high intensity training, i.e., training to muscular failure.

S.A.I.S. practitioners train each muscle group with six sets. These six sets are split up into three different exercises. The first exercise consists of three sets and targets the fast-twitch white muscle fibers. On all three sets, a weight should be selected that allows the trainee to get exactly six reps on his own before muscle failure sets in.

Sets four and five work the intermediate muscle fibers and a weight should be selected with which a maximum of 10 reps can be performed without assistance, i.e., muscle failure should occur after the tenth rep.

Set six promotes growth of the slow-twitch red muscle fibers. A weight must be selected with which the athlete, by applying all his physical and mental capacities, is able to perform 20 slow and concentrated reps.

I have modified this program because most S.A.I.S. methods promote way too much exercise and too many assistance exercises that are of no value. I have kept the four days per week protocol and the set and rep schemes, but have reduced the amount of work done by eliminating the intermediate sets all together. The intermediate fibers will be worked during the slow and fast twitch phase and are not needed.

In parenthesis is the dominant fibers worked during each exercise.

Day One:
Bench Press (fast-twitch) 3 x 6
Incline Bench Press (slow-twitch) 1 x 20
Dumbbell Curls (fast-twitch) 3 x 6
Barbell Curls (slow-twitch) 1 x 20

Day Two:
Squats (fast-twitch) 3 x 6
Front Squats (slow-twitch) 1 x 20

Day Three:
Overhead Press-Standing (fast-twitch) 3 x 6
Overhead Press-Seated (slow-twitch) 1 x 20
Triceps Pushdown (fast-twitch) 3 x 6
Triceps Pushdown (slow-twitch) 1 x 20

Day Four:
Pulldowns (fast-twitch) 3 x 6
Rows (slow-twitch) 1 x 20
Calf Raises (fast twitch) 3 x 6
Calf Raises (slow-twitch) 1 x 20

Notes: This routine is definitely not for everybody, but if you’re stuck in a rut and feeling bored why not give it a try. Every individual is different and responds to training in their own unique way. I have always stressed less exercise is better because you grow out of the gym, not in it. But with the elimination of the intermediate exercises, I feel most can do this without overtraining, but if you feel you are – eliminate the calf raises and triceps pushdowns from the routine. Don’t forget, the S.A.I.S. program means training to failure so you should lift a weight that will make you fail at the set rep scheme.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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