On the one hand, when it comes to training we must address the issue of doing too much - overtraining.  I have another post on that topic - Minimum Effective Dose.

On the other hand, we must address not training enough - more specifically not training hard enough within the individual session.

For the sake of this lesson, we're going to assume you've established a good training schedule - you're training often enough to stimulate change but not so much that you're unable to recover.

Now, it's actually important to note that the training factor that actually impacts that formula the most is intensity...

In other words, if you're not training hard, you can train more often...and longer. If you're training really hard, then you can't go as long or as frequently.

The key to success is balance.

However, in my 25 years of experience I can tell you that, when it comes to resistance training, most people are falling very short on intensity.

That's simply because most people just don't know how to perform high-intensity resistance training, to no fault of their own...

The learning curve for high-intensity cardio is pretty small, especially when using a machine like a treadmill, bike, or rower.  5.0 mph was too easy, try 5.5 mph.  Too fast, try 5.3 mph.  And, you can figure that out in about a minute or two.

But, when it comes to lifting weights, it's not so simple...for 3 big reasons:

Still, to this day, most people think that lifting heavy weights is going to make them "big & bulky" and that light weights will make them "long & lean."  This is utter nonsense, but not the scope of this article.

So, oftentimes new clients will choose too light of a weight, go through the motions, and then complain that the workout wasn't hard enough...

Was it the workout, or was it the 4-pound dumbbells you chose?

Just ask the veteran clients who've been here a while who said the workout was super intense and really challenged them...

Without being a jerk, I find it a little funny when a newbie tells me the workout that kicked MY ass was too easy. ;-b

Lifting weights is a much more complex skill than basic cardio...

You've been walking your whole life.  Getting a hard workout on a treadmill isn't that hard to figure out.

But, if you've never actually done, say, an Arnold Press, you're just not going to be very good at it the first time so you're simply not going to be able to provide the maximum stimulus to the working muscles in a few sets of 8 reps.  It's going to take some practice.

By the way, that's a major reason for our Learn It, Own It, Crush It training format!

Finally, take a hard look at your focus.  Do you actually have any?

Or, as the set is going on are you more concerned with what's going on around you (chatting it up with your neighbor) or thinking about what you're going to cook for dinner or what still needs to get done for that work project?

If you're workout calls for a max-effort 40-second set of squats but you're just going through the motions not at all paying attention to the working muscles where...before you know it...the set is done and you haven't even broken a sweat...was it the program design or your implementation of it that made the workout too easy and ineffective?


By the way, with those three points in mind, remember, if you're brand new it's OK not to kill every set - remember the Minimum Effective Dose?

The first few weeks (possibly months for some) should really be about acclimating yourself, learning good form, and figuring out what the right weights are for you. You've got to be thinking BIG PICTURE!

Now, here's a PRO TIP that will make a huge difference in your long-term success with resistance training...

TRACK YOUR PERFORMANCE!

Write down your weights and reps in each workout so you can see what you did, make adjustments, and set goals...

(I provide workout "cheat sheets" to our clients at The Transformation Club for this very reason)

For example, let's say you used a 20 lb. kettlebell for Goblet Squats and you managed to hit the designated rep range for all the sets in the workout.  Well, next time try 25 lbs. Maybe that was really heavy and you just hit the lower end of the rep range. Cool, next time try to beat it by a rep or two.

This is called Progressive Overload Training and it is the number one thing you can do to maximize your results with resistance training.

It's this (safe) pushing of your limits that actually stimulates transformation! Without it, you're just moving weights around.

HAVE FAITH & TAKE ACTION!
Justin Yule