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Phil:
Your right getting in shape requires a lot of hard work and dedication. However a little common sense can stop you from making mistakes that slow your progress and stop you from reaching your goals.

It’s important to understand that it’s physically impossible to make gains every time you enter the gym. If that were the case everyone would be in shape and there wouldn’t be a need for personal trainers in the first place. Lucky for me it’s a little more complicated than that.

When you lift weights you are causing what scientists call micro trauma to your muscles. In layman’s terms you are basically hurting yourself. That’s why you feel sore and stiff when you get out of bed the next day. However there is no need to worry it’s not serious. Your muscles will heal as long as you are eating a proper diet and getting enough rest. When you recuperate your body becomes accustomed to the work load and will eventually become a little stronger.

However it’s important to note that if you continuously bombard you your body with bone jarring workouts without changing things up you will eventually become physically and mentally over trained as you have learned from previous experiences. Therefore you must learn to throw your body a curve ball every once in a while to keep it off balance and allow it to fully recuperate.

I suggest keeping your body fresh by using a technique called periodization. Periodization means constantly changing the intensity and work load of your routine to keep your body making gains.  For example I like to alternate 3 different routines to train my chest and biceps. I call these routines Workout A, Workout B and Workout C.

Workout “A” is very difficult. I use it on days when I feel good and fresh. It is designed to shock my body into making progress and is characterized by shorter rest periods, heavier weight and extra sets or repetitions. On this day I am not afraid to push my body to the limit to get the results I want. When the workout is over I am usually exhausted.

Workout “B” is a moderate workout. It is designed to maintain the progress I have made over time. It is hard but not nearly as difficult as workout “A”. This workout is characterized by normal rest periods, moderate weight and less sets or repetitions than workout “A”. This workout is hard but I try to hold back a little to give my body a change of pace and a chance to recover from more difficult workouts.

Workout “C” is an easy workout. On this day I allow myself to take long rest periods between each set. The weight is generally light and repetitions are lower. During this workout I pay extra attention to form and lift with slow controlled movements. This workout keeps me physically and mentally fresh. It allows me to keep moving without overtraining my body. It helps give my body a break and prepares it for more difficult workouts such as workout “A”.

I understand that this example may be a little complicated but the concept is still the same. You must constantly vary the intensity and work load of your routine or you will never reach your potential. Throw yourself a bone every once in a while by adding an easy or moderate workout and your progress will be more steady.