David is recognized as a fitness expert on MS by organizations such as the National MS Society and the National Federation of Professional Trainers (NFPT). Using his fitness experience, he created a program that saved his own life and has given back hope for thousands of other people ever since. Hundreds of positive testimonials prove the credibility and success of his program, which is based on mindful physical exercise and neuroplasticity.
Reconnecting brain to muscle and neuroplasticity
David thinks that bringing awareness to the muscles as they contract improves the quality of the contraction. In other words, bringing our mind and awareness to a particular muscle area will increase both the intensity and the strength of the movement we are making.
His hypothesis is supported by studies which claim that bringing mental awareness to the muscles that are contracting activates a higher number of the muscle fibers in that particular area.
In perfectly healthy people, the work of the activated muscle fibers is normally done by the collaboration of the brain and the peripheral nervous system. However, in people with MS, some areas of the nervous system may be damaged, which, in turn, might negatively affect muscle movement.
This is where neuroplasticity enters.
Our brain is constantly changing and learning, thanks to which it is possible for the intact areas of the nervous system to take over jobs that were previously done by now dead nerve cells. It is this ability that allows us to acquire new forms of movement, a foreign language or any other knowledge for that matter. The more we repeat something, the stronger the connection between the nerve cells becomes, so that over time the particular action becomes natural.
For example, if a person learns to play the guitar, regularly practicing the chords will make the synapses (nerve cell endings) in the brain to become stronger so that after a few days, that person will be able to play the chords automatically without “thinking”.
Neuroplasticity is the ability of the neural network to adapt and function differently due to new experience. This capacity is inherent in us and is constantly at work. In our turn, we can consciously harness and strengthen this capacity.
David used this insight to develop his own exercise-based program. His program is used and favored by other bodybuilders as well.
The Brain to Muscle Connection and the Pillars of David’s Training Technique
As the above illustrates, when a connection between muscle and mind is established, the muscles can contract not only indirectly and spontaneously but also consciously and deliberately. This is exactly what you want to achieve. So when you do muscle strengthening exercises, make sure to focus on the muscle or muscle group that you are using. This internal focus will lead to better results in the long run.
What do you need for the training?
David recommends a simple resistance band for your workout, which you can use for several different exercises. When shopping, be careful about the resistance of the rope though, as this will affect the intensity of the workout. You may want to buy a band that can also be attached to a door, so that you can change up your workouts and make them more interesting.
What kind of exercise should I do?
If you register on the OptimalBody website, David will guide you through the exercises. The videos also show the versions that you can do on a chair, with similarly detailed explanations. If you do not want to subscribe, there are a number of resources on the internet that can serve as inspiration. To start, choose 6-8 exercises that you can do then take them in turns and see where you get in a few weeks. Be mindful of trying to work all muscle groups.
How to do the exercises?
The most important part of training is staying focused all throughout. When training one particular muscle group, you should focus on the muscles that you are squeezing. At first, you can do the exercises with less resistance. What’s important is to try and keep the muscles you want to develop toned for 3 seconds.
How long and how often should you train?
Structure your workouts in a way that you get to exercise each muscle group during one week. The workout plan below may help you and serve as a starting point. Feel free to adjust it to your needs any time later on.
3-day split:
Day 1: back, biceps
Day 2: chest, triceps, calves
Day 3: thigh extension, thigh flexion
How has sport helped recovery?
David Lyon was 47 years old when he had his first attack. He was working in the gym when he felt a sharp pain in his left arm. At the time, he attributed the discomfort to overtraining. However, the condition worsened week by week and eventually he became immobile from the chest down. He felt nothing but pain, numbness and tingling.
After a few hours of examination, he received the devastating diagnosis: MS.
He then consulted several neurologists, who unequivocally agreed that his bodybuilding career was over and that he would most likely spend the rest of his life in a wheelchair.
David has been bodybuilding since his early 20’s. He participated in several competitions with excellent results. Over time, he became a renowned fitness trainer, gym owner and gym manager, running a number of facilities. His whole life revolved around sport.
Like others, he was shocked by the diagnosis, but he did not give up. He started going to functional training sessions and looked for alternative treatments, but none of them brought him any long-term breakthrough solutions. When he felt he had no one and nothing to rely on anymore, he found his way back to himself and his own field of expertise: bodybuilding and nutrition.
The training techniques he developed ensured that he slowly but surely regained his mobility. Nobody looking at him today would be able to tell that he is living with MS. His symptoms have not completely disappeared, he has intermittent burning pain in his legs and numbness in most of his left palm, but he can do all kinds of muscle work and is clearly in better shape than he was 14 years ago at the time he was diagnosed.