When you first start lifting weights it is typical for the first 6 to 12 months to produce the majority of your results for the next few years. In some cases, this can be as much as 10-15 pounds of lean tissue gained over that time. When we first start out the new stimulus is enough to cause our bodies to grow and adapt, even without a good understanding of form, intent, nutrition or even programing.
After that initial period of adaptation majority of people will hit a wall and those results can slow down dramatically, along with motivation. As our bodies change and adapt the stimulus required for change continues to grow. We can no longer get away with simply coming to the gym and aimlessly walking around performing exercise after exercise with no real intent behind our movements.
Thankfully there are a handful of tools that you can implement and skills you can learn that will help with continued growth and development. Like mentioned above, when you first start lifting there is not a solid foundation when it comes to form, intent, nutrition or programing. These are going to be some of the best tools you can implement to help keep progression moving at a steady pace.
Form and Intent are very similar and should be used together. When it comes to specific exercises just because you are “doing the motion” does not meant that the target muscles are being worked. Slight tweaks in form could change a Seated Row from a latissimus focused movement into a rhomboid and trapezius movement.
Now you might be thinking, what does this really mean? Or why does it matter? After the initial adaptation period your body requires a stronger stimulus to create change, and truly understanding form and being able to have intent behind each movement allows for a greater imposed demand on the select muscle group and will prevent other muscle groups from taking over the movement.
Programming is your blue print when it comes to working out. Having a tangible plan for what you need to execute when you go to the gym is what sets apart the people who continue to progress and people who are simply spinning their wheels. Your program should be all encompassing, including everything you need to accomplish from the moment you enter the gym till its time to leave.
Now just because you have perfected your form, intent and have a well-rounded program does not guarantee progress. Nutrition is the frame work that ties all these tools together creating the perfect environment for achieving your goals. Without accurately determining your nutritional needs there is no way to ensure you progress week to week, or even month to month.
Email me today if you would like to set up a free consultation to talk about getting you on the right track to continued progression! Pete_mckinnon@hotmail.com
Peter McKinnon
Personal Trainer
Global Fitness Kelowna