The Shah Training Methodology revolves around Work Capacity. Work Capacity is defined as the general ability of the body to produce work of varying intensities within a given time frame. Work Capacity is an integral aspect of being an athlete. Basketball players need to be able to move fast from one end of the court to the other and make quick and agile plays. They need to repeat this task over and over again. A basketball player with poor Work Capacity will tire out quickly and will not be able to recover properly between intense plays.

Bodybuilding seems to be the primary choice of training methods for even the layman lifter. Someone just looking to put on a few pounds of muscle mass without ever desiring to be a full-fledged bodybuilder should not be training with the bodybuilding method. Training a particular muscle group, then resting it for three to four days due to muscle soreness does not fit into the rules of Work Capacity. A basketball player cannot train his jump shot one day, then work on his running another day, and finally his defense the last day. No, he needs each aspect of his training all at once in a game. If he says to the coach, “Coach I can’t run in the game today. I did that yesterday and I need to take 3 days off before I run again.”

Work should not be an end itself, but instead a means to an end. One of the reasons I despise the traditional 9 to 5 hours is that it forces you to be in one location all day long. During those 9 to 5 hours, you may have enough work, or you may not have enough work. Often times, work that can be performed in 3 hours, takes 5 hours, 8 hours, one week, or even months. Things are delayed, simply because the 9-5 paradigm gives us a skewed perception of time. There is a huge difference in productivity between one worker completing a task in eight hours and another worker completing the same task in two hours. Naturally, the work needs to be both effective and efficient.

Bodybuilders often train for two hours at a time in the gym. Total time and work are not taken into consideration. A bodybuilder will always say, “Oh, I spent 2 hours in the gym, or I performed 46 sets today.” Time and work should not be mutually exclusive. Instead, a bodybuilder should say, “I performed 46 sets in 2 hours.” How impressive is that? Well, this person is performing 1 set for every 2.6 minutes. Is this work effective? Perhaps, if you goal is to put on two inches on your arms curling a barbell for two hours seems practical. But is it efficient? No way. You can achieve the same results by performing pullups and dips at a high intensity for a few sets.

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