If you’re working hard in the gym & continue to see results week after week, month after month, I congratulate you. You obviously are doing things right. On the other hand, if you feel like you’re working hard in the gym but continue to look the same, this could be why (diet aside)…
Let’s take a look at these 2 very important principles of training:
- Principle of Accommodation: this principle states that the body reaches homeostasis in response to a repeated response
homeostasis: a stable, constant condition
We want to avoid our bodies reaching this stable constant condition, also known as a plateau. Here, no changes will be occurring within the body as it is simply just meeting the demands that are being put forth. However, make some changes within your program and that plateau can take a hike!
- Overload Principle: this principle states that a greater stress or load on the body (than it is normally accustomed to handling) needs to occur in order to continue to see results
When we learn a new skill for the first time, most likely it will be challenging. Repeat it over & over & over again… it eventually becomes effortless. The exact same weights & the exact same exercises are not going to do you any good long term. Changes will occur at the start, but in order to keep those changes happening long term, (as this principle states) you will need to provide the body with a greater stress or load.
Don’t be afraid to increase the weight (yes, ladies…do it!).
If you’re not ready to increase the weight yet, at least do something to stimulate your neuromuscular system in a way it’s not used to. For example, change your base of support or challenge your stability using an Airex pad. However, please don’t turn your workouts into a circus act by doing a reverse lunge on the bosu with a medicine ball rotation and overhead press. That’s just silly. : )
Gray Cook has this concept known as the “edge of ability concept” which meshes perfectly with this principle. When performing an exercise or movement, you should be at your edge of ability. If you’re talking or not having to think about the movement while doing it, you’re probably under that ability. If you aren’t able to perform the task, you’re past that edge & need to resort back. Simply put, if an exercise is too easy, you won’t learn (or change). If it’s too hard you won’t learn (or change… & possibly increase your risk of injury).
Remember, something is always better than nothing. However, if you want to take your training to the next level, these principles should be applied in your program so that you can reach your fitness goals & them some. : )