Progressive Overload Theory and the Plateau Effect

This theory states that if you do not keep challenging your muscles you will not see any gains or changes.

This has to do with something called the "plateau effect". The plateau effect kicks in when your body has become accustomed with the exercises that you have been doing. During this effect you will see little to no gains either in mass, or strength and you just feel like you are going nowhere in your training.

The solution to this? Confuse them. Making changes to your routine every 4-6 weeks will help you start seeing gains again.

Ways to do this:

• Progressively add more weight - no more than 5-10% every 1-2 weeks depending on how often you are lifting.
• Change the muscle group you start with (ie) Start with your legs one day, than chest or back the next. Again depends on what you are doing.
• Switch up your routine, add new moves or do new things. Such as classes, crossfit and etc.

There is nothing wrong with trying something new with your training if it is under the supervision of a qualified individual who can give you pointers on form and technique so you are getting the most out of everything you do. Hell, you might even find something you didn't know you liked or were even good at. Never be afraid of not doing something because you think you cannot do it, give a shot you'll either like it and do it more often. Or not like and never do it again. But the difference is, you would be one of the few people out there who got out of their comfort zone for the sake of trying something new. And that, in my opinion, is worthy of bragging rights.

One of my students asked me tonight during my kickboxing class "When does this training start to feel good?"

I thought for a moment and replied with, "When you are on the beach and you take your shirt off and you look better than every other guy out there. That's when."

Keep that in mind.