The keys I found to training were consistency AND building.
What happens if you’re not consistent? Bad habits are as easy to start as good habits.
I would have “active” rest days – my body didn’t stop moving, but I would still do an alternate activity like hiking, and maybe throw in some pushups and situps if I wasn’t actively lifting.
I would also build upon the previous week’s work.
There are four ways to do that:
- Add a set
- Add a lift
- Add two reps
- Up the weight
Try to up the weight, even slightly, each week.
If that’s not challenging enough, add two reps to every lift. It’s like doing another set!
Which you can also do if you want to keep doing sets of 10.
If your lift isn’t getting enough results, add a parallel lift – for example, if you’re doing seated barbell curls, add preacher curls to get that extra push.
These helped me build a lot of muscle in a short amount of time.
