As I mentioned last week, there is SO much more to working out than just the physical adaptations we get. Mental clarity, more energy, better sleep, confidence… and so much more! But if you are feeling like you have not been getting the strength gains or changes you had hoped for with your training program, there are a few things to look at.
Last week we talked about “random” workouts. Building muscle is like following a recipe—your muscles need consistent challenges to adapt and grow. Constantly switching up exercises sends mixed signals, preventing progress. Stick to a focused plan and gradually increase the difficulty to see real strength gains.
This week we are talking about intensity and proper rest periods when you are lifting. Think of your muscles like drama queens—they need just the right amount of stress to perform. To get them to grow and adapt, lift weights heavy enough to make them say, “Wow, that’s REALLY tough!”. But don’t exhaust them too quickly—aim for 6-12 reps per set. Rep ranges MATTER, different amount of reps for different goals, this is where coaches come into play!. At MSC we give our clients a scale of how intense their lifts should feel and the intensity changes over the course of the program based on the results we are looking for
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As for rest? Give your muscles about 1-2 minutes to sip their “muscle margarita” and recover before the next set. Too little rest, and they’ll get cranky; too much, and they’ll forget why they were working hard in the first place and won’t change!
Take these tips and get after it in your next strength sesh and let me know how it goes!
Next week…we are talking RECOVERY (…like, everyone’s favorite topic right??), don’t miss it!