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8) Make sure your philosophy for rest days
contributes to your progression.
Success breeds success. Some people work
comfortably with complete recovery days. Others maintain better
consistency by working out every day or six days a week. Beware of
overtraining.
9) When you are ready to increase your
routine, repeat steps two and three.
The same techniques that got you into the gym in
the first place can help you overcome procrastination about increasing
the difficulty of your bodybuilding workout. Determine what you can definitely do
consistently. Then cut that amount in half for your goal.
The average human can distinguish an increase or
decrease in the perception of weight when that difference is at least
one-fortieth of the weight being held. This means that if you hold a 40
pound crate of apples, someone would have to add or remove a pound of
apples before you could feel the difference. In our bodybuilding training scenario,
if you increase the amount you lift by less than one-fortieth, you won't
be able to perceive the increase in weight.
The Japanese word for this concept is kaizan,
meaning continual small improvement that can be used to make
phenomenal change, rather than barreling through with maximum effort.
Using this approach will allow you to safely increase your physical
activity while creating impressive gains.
10) Track your progress.
Some of us are helped by a reward system like
the gold stars you earned in grade school. Whether you use a chart, a
log or a notebook, make sure you track your progress. Bodybuilding workout goals
should be measurable. Don't use fatigue as the only criterion.
Intensity, frequency and duration are some of the standards you can use.
By measuring what you do, you see progress. Results can be motivational.
Your self-image and esteem go straight up as you
fulfill your intentions, and this successful goal-setting can extend
into other aspects of your life. Define your goals, halve them, succeed,
even at times exceed your expectations - and realize you're a person who
can do what you set out to do. There is no telling what you will accomplish
next.
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