If it doesn’t challenge you, it doesn’t change you.

Now I’m talking about building muscles…

If your goal is to increase your muscle mass, you need to make sure the exercises you are doing must become more challenging over the course of a training program in order to continue to produce results.

This is called…

The Overload Principle

in order to improve, we  must continually work harder as our bodies adjust to out current workouts.

In other words, until it overloads you past your normal physiological and psychological tolerances, it doesn’t change you.

So, if you are doing the same routine every time you go to the gym, you are just maintaining our muscles.

If we want to improve our mental game, we have to put ourselves in situations that challenge our discipline and strengthen our mental toughness.

We have to seek those things out.

Things that everyone else sees as burdens, see it as an opportunity.

Is it hard? Thats what you want to grow your muscles!

It’s only when it starts to get difficult,  that’s when it matters!

We need to test ourselves.

If we don’t become uncomfortable, we’re never going to get better.

If it doesn’t challenge you…

it doesn’t change you.

Here are some tips to keep the muscles growing…

Remember – routine is the enemy.

Here are my tips to safely apply the overload principle to your training:

1. Test your maxes.

2. Increase loads gradually and progressively (getting strong takes time).

3. Allow enough recovery time. Recovery is IMPORTANT!

4. Plan and monitor training loads.

5. Alternate activities so you aren’t training the same muscles every day.

6. Plan ahead for that little thing called life.

7. Practice trial and error. You may want to begin at around 60% of your 1RM, but that number can be different with each person.

8. Track your progress. Don’t just think it, WRITE IT DOWN!

9. Train with like minded people that will help motivate you to be successful and accountable.

10. Don’t forget to have fun! The overload principle is meant for self improvement and in this case strength gains.