Bonehead Workout Mistake #2

Bonehead workout mistake #2: Repeating the same workouts... without
progressive overload

In one respect, repeating the same workouts is important - it's
called "continuity." Continuity means that to experience an
adaptive response (more muscle, more strength, less fat and all
that other good stuff), you must a repeat a certain modality or
exercise consistently over a long enough period of time to allow
the adaptive response to occur and to reap the full benefits
(rather than changing exercises at every workout).

That type of repetition is good. The bonehead mistake is when you do the same
exercises, same reps, same weight, same everything, week after
week, without ever challenging yourself to do more than you've done
before. If your muscles could talk they would say, "Yawn.... Did
that, done that, been there... we're just going to stay exactly the
way we are... no need to get bigger or stronger today."

Kick butt workout tip #2: Strive to beat your previous workouts

Muscle growth and strength increases occur when you place demands
on your body above and beyond what it has experienced in the past.
Your body responds to this progressive overload by getting stronger
in order to handle this type of demand in the future.

Your objective at almost every workout is to set goals to beat what you
did during the previous one. If you can't add more weight, it could
be as simple as one more rep with the same weight or the same
sets/reps/weight in less time. It could also mean one more minute
of cardio, one level higher on a stairclimber, or half a percent
steeper incline on the treadmill. Continuous and never-ending
improvement is the name of the game.

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