• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workout
      • Best BCAAs
      • Best Testosterone Boosters
      • Best Bodybuilding Supplements
      • Best Creatine
      • Best Supplements for Weight Loss
      • Best Multivitamins
      • Best Collagen Supplement
      • Best Probiotic
      • Best Non-Stim Pre-Workout
      • Best Greens Powder
      • Best Magnesium Supplements
    • Protein
      • Best Protein Powder
      • Best Whey Protein
      • Best Protein Powders for Muscle Gain
      • Best Tasting Protein Powder
      • Best Vegan Protein
      • Best Mass Gainer
      • Best Protein Shakes
      • Best Organic Protein Powder
      • Best Pea Protein Powder
      • Best Protein Bars
    • Strength Equipment
      • Best Home Gym Equipment
      • Best Squat Racks
      • Best Barbells
      • Best Weightlifting Belts
      • Best Weight Benches
      • Best Functional Trainers
      • Best Dumbbells
      • Best Adjustable Dumbbells
      • Best Kettlebells
      • Best Resistance Bands
      • Best Trap Bars
    • Cardio Equipment
      • Best Cardio Machines
      • Best Rowing Machines
      • Best Treadmills
      • Best Weighted Vests
      • Concept2 RowErg Review
      • Hydrow Wave Review
      • Best Jump Ropes
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Fitness

Use the Scientific Method to Take Control of Your Training

Training is one big experiment, and all good experiments follow the scientific method.

Robert Camacho

Written by Robert Camacho Last updated on Nov 22, 2021

Proper strength programming is both an art and a science. An artistic science, if you will. We have access to an immense amount of time-tested methods backed by science. But we also have the realities of individual preferences, time constraints, and training responses. The art is balancing the two.

There’s nothing wrong with following a program written by someone else, and sometimes that’s exactly what the doctor ordered. But sometimes, we want to venture out into the great unknown and do our own scientific training experiments. A scientific approach is invaluable in understanding how to reach your goals and take control of your own training.

The Scientific Method

All good scientific experiments follow the scientific method. While the exact specifics of the method may vary a bit depending on whether you’re in grade school or a doctoral program, the scientific method follows the same basic process.

Here’s what that process looks like:

  1. Hypothesis development
  2. Hypothesis testing
  3. Data collection and analysis
  4. Test/Retest
  5. Conclusions and ideas for further experimentation

The cool thing is this same basic model can be applied to your training. In this article we’re going to discuss the basic principles that will guide you through the process of developing your own program while maintaining a scientific approach. Here’s a step-by-step guide on how this works in a training context:

Step 1: Hypothesis Development

There are two fundamentally important aspects of hypothesis development:

  1. What you are trying to accomplish.
  2. What methods you are going to use to get there.

A big part of hypothesis development is the research that goes into determining both your hypothesis and the methods you’re going to test. We’re trying to be scientific, remember?

What you are trying to accomplish:

You need to ask a specific question and use specific methods to find the answer. “Will squats help me get stronger?” is not a specific question. You need to think more along the lines of, “Will adding three sets of pause squats to my lower body day improve my stability and power out of the hole?”

While it’s still challenging to get truly objective, quantitative data on “stability and power out of the hole,” the focus of the question has been narrowed to a single problem and a single solution.

What methods you are going to use to get there:

Pause squats are a well-known option for improving strength at the bottom position, so they seem like a reasonable solution to this particular problem. You should have solid, logical foundations for all of the decisions you make in your own experiments. This doesn’t mean you can’t push the boundaries; just make sure that the choices you make have good reasons. “I wanted to try it,” by itself, is not a good reason.

Step 2: Hypothesis Testing (Methods)

One of the most important aspects of a scientific approach is being systematic and repeatable. The use of well-documented and well-executed methods is imperative. This means a couple of different things for us.

First, you shouldn’t be testing anything you don’t know how to do reasonably well. You don’t need to be an expert, but if your technique in an exercise is do shaky that every rep of your set of five was a different movement, that’s going to fudge the data a little bit. Whatever methods you choose, you need to be familiar and experienced with them so there’s no chance your experiment will fail simply because you performed the intervention wrong.

“One of the most important aspects of a scientific approach is being systematic and repeatable. The use of well-documented and well-executed methods is imperative.”

In terms of repeatability, the body takes some time to adapt to any new method. For whatever it is you’re testing, you need to continue to use the same methods for a duration that’s actually capable of showing a response (more research, yay!). Testing a muscle building program and deciding it doesn’t work after two weeks is just as silly as waiting six months to see if your conditioning efforts had a positive effect.

You also need to know the timelines for adaptation and utilize a plan that takes them into account. The point is to eliminate any chance that the overall effect of the program was the result of anything other than the training itself.

Step 3: Data Collection and Analysis

In some ways this is the easiest part of the process. In most cases all you need is a training journal, particularly if you’re testing something you can quantify like adding pounds to a certain lift or taking time off of a specific task. Track everything that may have an effect: your sleep, your nutrition, your recovery methods, sets, reps, times, when you worked out, etc. It may even be useful to keep track of some subjective measures, like your mood and how you were feeling overall. The more data you have, the more precise picture you’ll be able to paint and analyze later on.

Step 4: Test/Retest

An easy way to establish a difference between the beginning and end of your program is by using some type of baseline testing. Again, if all you’re looking at is improving numbers, the baseline testing is pretty straightforward. Test the task, measure, and then retest under the same conditions following the completion of the program.

If you’re looking at something that isn’t so easy to quantify numerically (like our pause squat example), then try to come up with a baseline test that offers some degree of objectivity. In this case, taking a video with a certain load from multiple angles can establish a baseline. Taking another video following completion under the same load using the same angles will give you a useful and direct comparison.

use the scientific method for smart programming

The importance of testing under the same conditions cannot be understated. If you performed the baseline when you had slept and eaten well following a week of vacation, then it makes no sense to perform the re-test while sleep and nutritionally deprived in the middle of an extremely stressful week at work. The purpose of the test is to evaluate the program, not the effects of lifestyle decisions.

Step 5: Form Conclusions and Ideas for Further Experimentation

The final part of the scientific method is reflecting on what you did and putting your experiment into context. Did you see an effect? Was the effect what you expected? If it isn’t, can the difference be explained somewhere in the data you collected?

“You need to be able to see what the data’s showing you, not force it to take the form you want to see.”

One of the most important aspects of a scientific approach is being systematic. How does this new information fit into your overall understanding? Does it inform other ideas you’ve had or force you to question assumptions you’ve made? Finally, where do you want to go from here? This is how a scientific understanding is built. Research, test, incorporate, and repeat.

Important Details

When doing your own testing, it’s important to keep a few concepts in mind:

  • Limitation of variables: The more things you change, the more ambiguous the data will become. This ambiguity will make it difficult to know whether the results were caused by a certain variable. Try to test only one or two things at a time. If you completely change your entire program, it becomes very difficult to be certain where the effect is originating.
  • Hard, focused effort: Most long-term studies are so specific and mechanical they border on tedious. If you’re not the kind of person who can do the same thing the same way for a few weeks or more, then self-experimentation may not be for you. Science is rewarding, but it requires hard, focused effort and an immense amount of patience.
  • An objective and open-minded mindset: You need to be able to see what the data’s showing you, not force it to take the form you want to see. It sounds simple, but one of the most common issues I see is people simply refusing to acknowledge what’s in front of them. Now get out there and experiment.

More Like This:

  • Why All Good Coaches Must Understand the Scientific Method
  • Be Your Own Expert: What We Can Learn From Fitness Gurus
  • What Science Has to Do With Our Comments on Fitness-Related Articles
  • What’s New on Breaking Muscle Today

Photos courtesy of Jorge Huerta Photography.

Robert Camacho

About Robert Camacho

Robert was something of an odd child. Not particularly athletically gifted, he instead spent most of his time reading comics and watching martial arts movies. Slowly but surely, the steady diet of incredible (if fictitious) physical specimens instilled in him a desire to begin training of some sort. Fueled by hours of awesome but highly questionable action movie workout montages mixed with some subconscious desire to become Batman, Robert found himself desperate for any information that would help him along his road to becoming bigger, stronger and faster.

This life-long interest led Robert to pursuing a degree in exercise science and a career in the fitness industry. It also, rather unfortunately, left him plagued with a variety of debilitating injuries. While doing pistols on an upside-down Bosu and clapping pull ups was impressive, he believes it was precisely that type of flashy, dangerous training coupled with participation in combat sports that left him with torn labrums in his right shoulder and left hip and a torn ligament in his foot. He also managed to acquire tendonitis in just about every joint with tendons (read: all of them).

Disillusioned by his stint as a trainer in a corporate gym and frustrated by the injuries that kept him from training, Robert began working at a sports physical therapy clinic, helping design and implement late-stage return to sport training protocols for athletes who had completed their post-surgical rehab. Rabidly absorbing all information available to him through this new experience and constantly harassing all of his fellow clinicians with questions, Robert gained a unique insight and understanding into both the human body and his own personal struggles with injury. Constantly seeking to improve his understanding of diagnosing and treating movement disorders, Robert has spent the last five years assisting athletes of all levels, from children to the professionals, in returning to their sport pain free and stronger than ever.

When he’s not reading, writing, or ranting on his blog, Robert splits his time between his role at SportsCare Physical Therapy in Paramus, New Jersey, trying to deadlift 500lbs, and as a student chasing his own Doctor of Physical Therapy.

View All Articles

Related Posts

Fergus Crawley 5K Run Tips Photo
Fergus Crawley Shares 5 Tips For Running a Better 5K
Actor Chris Hemsworth in gym performing dumbbell row
Chris Hemsworth Diagrams a Killer Upper Body Workout Fit For an Action Star
Hugh Jackman Deadpool 3 Workouts Spring:Winter 2023
Hugh Jackman Returns to Wolverine Condition in Workouts for “Deadpool 3”
Method Man Incline Dumbbell Presses December 2022
Check Out Rapper Method Man Cruising Through 120-Pound Incline Dumbbell Presses for 10 Reps

Primary Sidebar

Latest Articles

New Year’s Fitness Sales (2025)

XWERKS Motion BCAA Review (2025): A Registered Dietitian’s Honest Thoughts

Assault Fitness AssaultBike Pro X Review (2025): Assault’s Best Bike Yet?

13 Best Exercise Bikes for Home Gyms (2025)

Transparent Labs BCAA Glutamine Review (2025): The Key to Post-Workout Recovery?

Latest Reviews

Element 26 Hybrid Leather Weightlifting Belt

Element 26 Hybrid Leather Weightlifting Belt Review (2025)

Omre NMN + Resveratrol, Lifeforce Peak NMN, and partiQlar NMN on a red background

Best NMN Supplement: Fountain of Youth in a Bottle? (2025)

The Titan Series Adjustable Bench on a red background

Titan Series Adjustable Bench Review (2025)

A photo of the NordicTrack Select-a-Weight Dumbbells on a red background

NordicTrack Adjustable Dumbbell Review (2025): Are These Value Dumbbells Worth It?

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2025 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About