Multiply Your Results
Realistically, some results probably were achieved, but it was so long ago that they can’t remember and the results may not have been visible. Why? Early adaptations from a training program often occur to the nervous system. Put simply, we begin training and our nervous system is getting used to muscle stimulation. Often though, people don’t change their program. The same muscles continue to get stimulated at the same rate, the body gets used to it, plateaus occur, and the desired change doesn’t happen and an early change is often missed.
Others give up altogether because they saw no change and become disillusioned by the whole training program.
To achieve visible results we must push through the first phase before the change occurs. I know you’re thinking, how long does that first phase last? In my experience, both as a Trainer and Strength and Conditioning Coach, it’s usually somewhere between six to 10 weeks and statistics back this up. But remember, everybody’s different.
Once you’ve got through the first phase, what do you do now? Shock the body by adding variety!
Change your program regularly and use progression. This not only means playing around with sets and reps but also adding things like resistance bands to your workouts. This is so loads can be increased at the top or bottom of a movement, which the body won’t be used to and it will need to make changes to adapt.
Another way is to decrease the amount of stability to a movement. For example, if in your first programme you performed squats, try some single leg squats sitting back on a bench. This will increase activation of muscle stabilisers which are important to reduce injury, increase balance and ultimately increase the body’s overall strength. Try things like kettlebells, ropes, TRX BANDS and ask the staff at your gym to show you how to use new and different equipment.
By shocking the body we can achieve the gains that we are after because change will occur. Whether that be Increase muscle size, increase muscle strength, increase muscular power or lose weight.
5 simple steps you can take to multiply your results and help you see and experience change:
- 1) Train hard.
- 2) Eat a diet that complements your training.
- 3) Add recovery training aids such as 2XU compression for faster muscle repair.
- 4) Mix up your training workouts to allowing enough time for change to occur. This is where you add different pieces of gym equipment, accessories or new training methods altogether. There are lots to choose from.
- 5) Repeat steps 1 to 4 and reap the rewards.
Don’t let training insanity kick in!
About the Writer
Brad Jenkinson is an online contributor for 2XU. Brad holds significant experience working with elite athletes and facilitating management and leadership programs across various high-performance sports organisations, including the Australian Football League, National Rugby League and Major League Baseball. A member of the Australian Strength and Conditioning Coaches Association, Brad has also worked as a University Lecturer, Strength and Conditioning Coach at the Melbourne Storm and a Principal Trainer in the corporate health sector. Brad also owns and runs Holistic Athlete Development.
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