Do you know the is one thing almost everyone has in common?
A lot of people fear change.
We find something that works, that feels good and gets us to new heights, then only to become scared about losing the progress we have made by adapting our routine and changing. This is where a lot of people fall down, MYSELF included.
I can draw on personal and professional experience and quite easily say that making changes is good, so long as they are the right changes.
How do you know what the right changes are though?
There are two answers to that question:
1 – You don’t.
2 – You do.
I know that is a contradiction but it is very true and I will explain why.
At the start of your training or even life journey you have no knowledge and try lots of things until you find the one that works, once you do you stick with it until it stops working and sadly stay there wasting time because you’re scared to change. After a while of being stagnant you take the plunge and try something new, then, low and behold you get new results and once again start to make progress. You then repeat this until you hit the same problem as before and repeat this process for several years.
After around 3-5 years some people finally have the realisation that they need to change their training and train hard until they stop getting results that way,THEN they change again and repeat, thus successfully making progress, all be it very small and slow, but that is better than no progress at all. If you need an example think of it this way; you were doing a full body 5×5 3 days per week for 12 months, then swapped to a body part split of 4 days per week (2 upper, 2 lower), the split lower the overall frequency of how much you’re training each muscle group (3xPW to 2xPW) but it will allow you to work harder and increase the overall session by session volume, this means more progress. You have made a change that while on paper looks like you’re doing less it allows you to do more.
Once you adapt to that volume you can increase the frequency again to once again elicit a positive adaptive response.
As with knowing and not knowing there are two ways you can establish your progression patterns:
1 – Intuition, trial & error.
2 – Tracking and Optimal Programming
I will always push people towards option 2 because there is not one person I know who hasn’t at some stage in their training had a program or structured plan to follow. EVERYONE started off following a plan, be that training or nutrition. While it is true that as they progress they will need this less and less as they know their own body, the best of the best still keep notes, this is why they are at the top.
Take a look at your training and see how your progress has gone, unless you’ve not recorded any of your training, in that case just keep guessing and it will work in the end.