Building muscle and improving your physique is a marathon, not a sprint. At times, it can be so slow and frustrating that it’s easy to lose focus and patience. Which is why training Attention Deficit Disorder (ADD) is at an all time high.
In an age of distraction, social media, and constant comparison, arguably the biggest mistake people make is their inability to stick to ONE plan consistently.
We see this all the time.
One week it’s a 10×10 program, the following week it’s 5×5, then it is DC training, followed by Jay Cutler’s Olympia routine. If you want to make a noticeable change to your physique, you need to get rid of the ‘grass is greener’ mentality and commit to a long-term program. Constantly switching programmes just to ‘mix it up’ is one of the biggest lies in training. And, it probably has something to do with the ‘4 week rule’ most online coaches and generic programs have. If you’re a beginner or intermediate trainee, or even an advanced lifter, this mentality will lead to no progress as your body will never adapt to anything.
The Body Craves Consistency, If You Want To See Results
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I’ve fallen into this trap many times. I get it. It’s completely normal. I thought ‘keeping our body guessing’ was the fastest way to build muscle and lose body fat. It wasn’t until I saw both the power of long-term, structured and personalised programs that I realised the body craves consistency – IF results are what you want. After years of experimentation, the sweet spot I’ve found is somewhere between 8 and 16 weeks to truly milk a program for what it’s worth.
For many of you, it can actually be longer.
If Something Is Working, Why Mess With The Recipe?
Remember, when you start a new program, the body spends the first 3 to 4 weeks ‘learning’. All the gains in strength you typically see with a new program are only neurological, not muscular. So that ‘taper’ you typically experience after 3 to 4 weeks isn’t a plateau, it’s a signal to push harder and make real muscular gains. Your body doesn’t like adding muscle tissue, which is why it’ll opt for neural gains over muscular gains initially. Once you’ve made these adaptations, your body has no choice but to add muscle mass when you continue to set PRs in a movement (providing sufficient food intake is there). If you look over my training logs over the past few years or so, you’ll see the same exercises crop up every week: floor presses, bent over rows, chins, RDLs, leg presses, etc.
I’m Not The Only One Who Has Experienced This.
If you look at the training logs of the best bodybuilders in the world, you’ll see the same thing. The same group of movements performed week in, week out for years on end. My clients are the same, and are prime examples of previously falling victim to this training lie of ‘chopping and changing’.
Prior to joining RNT, he was the classic ‘program hopping skinny hard gainer’. Once he committed to consistently following ONE plan and understood the need for patience with muscle growth, he managed to build 25kg (and is still going strong!) over the course of 3 years.
What Was His Secret?
He applied these three key principles, week in, week out with laser-like focus and consistency
1. Get stronger over a wide range of rep ranges
2. Maintain perfect form at all times
3. Execute consistency with a diet that works just for him
He isn’t the only one.
Another client mine, Dhinil did exactly the same.
Here’s The Deal
Do you want to know why we’re able to consistently churn out results with our clients at RNT? We remove all the ADD, all the guesswork and stop all the ‘paralysis by analysis’ that so many of you suffer from. You don’t need to be tempted to try the latest ‘add an inch to your arms in 30 days’ workout. You can finally stop obsessing over whether you should squat or leg press to build better thighs. You need to be consistent with a training and diet program for the long haul. When you combine this singular focus with consistency, accountability and hard work, you’ve got the secret sauce for results!
Akash Vaghela is the co-founder of RNT Fitness. He specialises in physique transformations. He blends scientific knowledge, evidenced by his 1st class Sport Science degree from the University of Birmingham. He is also a competitive powerlifter and bodybuilder. Akash can be best found on Instagram@akashvaghela, on Facebook at, via email at, and online at www.rntfitness.co.uk.
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Source of news : Mensxp