Somatic intelligence

Berend Breitenstein is Germany’s most successful natural bodybuilder. As founder and president of the German Natural Bodybuilding & Fitness Federation (GNBF), the Hamburg-born athlete is dedicated to clean bodybuilding. Berend regularly shares his secrets on sport and nutrition in Mens World. Find out more about our columnist here.

In my first article, I’d like to introduce you to the concept of ‘somatic intelligence’. Put simply, this is the human ability to interpret the individual signals from one’s body – for example, following a meal or in connection with a particular training method – and to draw the right conclusions from them.

A recipe for success for everyone? There isn’t one!

During coaching sessions, I often find that many people are completely bewildered by the overwhelming flood of information on social media. To get straight to the point – of course, I don’t possess the holy grail of knowledge either, but one thing my 40-plus years as a natural bodybuilder have clearly taught me is this: there is no universal recipe for success that works for everyone when it comes to effective muscle building and rapid body fat loss!

In training, for example, the application of a particular method also depends on the athlete’s current level of performance – whether they are a beginner, an advanced trainee or a competitive athlete. Other factors include individual goals, body type, the ratio of white to red muscle fibres, and personal circumstances.

Finding the right training with a diary

What leads to excellent results in training for one person is not necessarily equally suitable for everyone else. That is why you should experiment with different training approaches and develop your somatic intelligence. Does the body respond better to short, intense sessions taken to muscle failure (e.g. ‘Heavy Duty’) or does it respond better to volume training with many exercises and sets per muscle group? In doing so, athletes must observe their physical reactions and mental state – if progress is being made, strength and muscle are being built up and/or body fat is being reduced, then the chosen path is the right one. If physical development stagnates or there is even a noticeable loss of muscle mass, an alternative should be sought.

Variations in training can also help, by altering the frequency of training sessions, the intensity of the workout and/or the exercise selection. A particular method should always be followed for at least six weeks – this period is necessary to assess the effectiveness of the measures.

Some gym-goers keep a training diary in which they record the exercises performed, sets, repetitions, rest periods and weights. A column for notes regarding how the body feels and mental state can also provide interesting insights when searching for the right approach.

Carnivore or herbivore?

Just as with training, people also react differently to food. For example, some people can metabolise carbohydrates more effectively, ‘frugivores’ process plant-based foods optimally, and a meat-heavy, low-carbohydrate diet is particularly beneficial for ‘carnivores’. A food diary quickly reveals which foods yield the best possible results.

My conclusion is therefore this: there is no single formula for success that applies to everyone, due to various individual differences, such as metabolic rate, performance level and muscle fibre composition. However, anyone who observes their body very closely will, over time, be able to interpret the body’s signals correctly and thus develop their somatic intelligence. And then it is up to the athlete to start applying these insights to their training and diet – this is the only way to achieve the best possible results in physical training!

Next time, I’ll tell you more about the perfect way to support your training in the kitchen.

Stay active!
Yours, Berend
Lifetime Natural Bodybuilder

You can find out more about our columnist on his website.