Because if you have the variables right your body WILL change.
Yes, that also includes more experienced athletes.
If it’s not?
Well you're missing the big secret that elite competitors know.
It’s the thing that even experienced competitors, trainers and women who train hard
ARE NOT doing.
The secret is all about introducing fresh stress to your muscles
How do you do that?
There are five key variables in your session.
Reps, sets, weight, rest and tempo.
At least one of these variables needs to be changing over time in a way that challenges you.
Key words: gradually. Over time.
The technical term for this is progressive overload.
If you fail to do this right
your body gets used to the stimulus and your results plateau.
Ideally, in the first month of your training,
you might be doing 3 sets of 12 reps.
Next month, you’ll perform 15 reps.
Or you might be lifting more weight.
The goal is increasing the load over time.
First, you select a load that is challenging in the first week.
Perform the basics well and consistently.
And then, by week 4, you want to be training closer to failure than when you started.
In other words, working harder than in the first week.
Because each week we are increasing the amount of stress that your muscle is experiencing
But this stress takes a toll on the body.
So you can’t do that forever - your body needs rest and variety.
In fact increasing weight is a really overused variable. Women get so stuck on trying to increase the weight on the bar that they make very small improvements to their physique and strength.
Would you like help with that?
It’s a big part of what we do inside the Sports Model Project.
Love and light,
The SMP Coaching Team