Niagara Gazette — Remember that you do NOT have an unlimited ability to recover. This is why I advise you to focus on the big muscle groups (legs/back/chest). This will give you the most bang for your exercise time.
4. Use a variety of programs and techniques. The body adapts fairly quickly to stimulus. Switch up the rep ranges (see #1), use full body workouts, train your upper body one day and lower the next, train using vertical pulling/pushing days, etc.
5. Do not have “Training ADHD”
Like stated in previous articles, give the program time. Stay on a routine anywhere form 4 to 12+ weeks. This will allow you to figure out what works for you and what does not. Individuals have different muscle fiber make up, different recuperative abilities and different life stressors. Experiment with what frequency and volume work for you. Remember that these outside stimuli are dynamic and not static. This means that you might enjoy and get great results from training five days per week, but if you experience a major life obstacle and can only train twice a week for the next 8-10 weeks, it might be a good idea to switch to full body workouts versus skipping the gym altogether. As with nutrition, avoid the all or nothing principle.
6. Have Fun Training. This is most often overlooked, but in my opinion the most critical. The “best program’” is the one you’ll actually do. Embrace the hard work, the good gym days, the “bad” gym days (where everything feels heavy, creaky, and sore!), the new personal records you hit, the friendships you make, the GRIND. Remember that if you wake up on the right side of the dirt, it’s a good day!
Christopher R. Tybor is owner of ChrisFit Personal Training. He can be reached at www.chrisfit.net.