The physical fitness industry is one of the largest markets in the United States. Why? Most people want to improve themselves either aesthetically, physically, or some kind of combination of the two. Wading through the gimmicks, fads, and shortcuts can be difficult. Before you read any further I can tell you this – There is no “shortcut”. If you want to change your body or increase performance, it will take dedication, hard work, and sacrifice.
There are three pillars with regards to fitness: exercise, supplementation, and nutrition. With literally thousands upon thousands of free workout plans online it shouldn’t be difficult to find one that fits your goals. The key is the plan has built-in plateau breakers. After doing the same exercises, with the same rep ranges for about three weeks, your body will have made adjustments and your growth will stop.
A great example of this is fence building. Regardless of how in-shape you are, if you had to dig fence post holes you would be incredibly sore the next day. Now, lets say I have you dig those same holes for a month. Around the 2-3 week mark you won’t be getting as sore, and around the 3-4 week mark you may not get sore at all. You have plateaued, great if you are working for a fencing company, bad if you are working out in the gym.
The only other thing I would add here is failure. I go to failure with every exercise, on every set. There are different styles that people use, but this is the one that works for me. Growth is achieved through breaking muscle down, and then repairing it through nutrition. The last 2-3 reps are where all this damage occurs. I literally push until I cannot do another rep. Regardless of whether you build to failure, or start there, it should be difficult.