The key to achieving great results in training or any other area of life is by consistently doing more than you have done previously. Unfortunately this might be bad news for any people out there who’d like to hear about a quick fix they can just do for a few weeks before returning to their old bad habits… but I always say “if you’re not moving forwards, you’re moving backwards”, and if you think you’re standing still then the rest of the world is going to pass you by.
I think truly successful people become that way because their success inspires them to do even more. Rather than seeing some results and thinking “I’m off to a good start, I can afford to take my foot off the gas now”, successful people will become even more motivated and say “now I am going to take it to the next level”.
If you can tap into this sort of mind set you’ll find that you unleash your true potential and go far beyond any of your preconceived limitations.
In training their are a variety of ways of putting this into practice, and it’s not just a matter of spending more and more time in the gym. Obviously in cardiovascular training we can move faster, or for longer. In weight training it’s probably just as obvious; we need to progressively increase our work load, either through increased resistance (adding more weight) or increased volume (performing more reps)… or through a combination of the two.
Regardless of the details of your fitness goal, whether it is simple weight loss and toning, body building or strength training, we must continue to push ourselves and lift as much as we are capable of with safe and correct technique. Our exercise program or long term training strategy should be designed to facilitate this through increases in strength.
Remember, you won’t necessarily grow huge enormous muscles like a body builder (unless you’re eating like a body builder!), but you will develop firm, lean and attractively toned muscles by using this approach. This makes it a perfect strategy in combination with a reduced calorie meal plan for weight loss & body sculpting clients… and for body building clients, it’s also perfect – you just have to eat more!
Stay tuned because I am writing a fully detailed e-book or report on this training strategy, which will be available for free through the website. In short though, we’re talking about a movement based program in a “double two day split”.
What I mean by this is that we’ll train all pushing movements (for example bench press, squats etc) on Mondays and Thursdays, and pulling movements (rows, deadlifts etc) on Tuesdays and Fridays. We can utilise different exercises each day, so in effect we will be training each muscle group twice a week. Compared to a 5 day split training each muscle group on a separate day, we’re really training twice as often.
The other key to this program is in the utilisation of pyramid sets. What this mean is that on our main compound exercises we will progressively increase the amount of weight every set. I have found that this is the best way to send your nervous system the message that it needs to start switching on every motor unit and muscle fibre for stronger, more powerful muscle contractions.
If your training has become stagnant or you’ve hit a plateaux where you don’t seem to have made any progress for a while, I highly recommend adopting this strategy.
Again, watch this space and be sure to download my free e-book which will be available in the weeks ahead!