In order to maximize your efforts in the gym, adhere to the Five C’s of Resistance Training. This simple philosophy will literally take you light years beyond the majority of weight lifters in any gym.

The FIVE C’s of Resistance Training

1. Challenge:

If you want to get results – you have to work. Sorry, but it’s the truth. As I mentioned earlier, it is absolutely imperative to irritate the muscle with challenging weights or you will not produce a stimulus.

Don’t waste your time. Challenge Yourself.

A common mistake I see when someone begins an exercise program is that they progress much too rapidly. The end result is burnout and often times injury. If you have not been exercising consistently, then all you need to do to get results is a little bit more than you are accustomed to. Obviously, if you have your ass glued to your couch six hours a day then it won’t take much. Be realistic and progress one step at a time and before you know it you will be making monumental strides.

2. Control:

The number one mistake made in the gym that limits results is the speed at which you lift and lower the weight. WARP SPEED is not acceptable. Let me explain. When a weight is lifted quickly the muscle works initially but then coasts on the momentum. Then the direction of the weight is reversed. When the descent is uncontrolled, the stretch shortening cycle is exploited. This simply means that more stress will be placed on the joints and connective tissue while the target area (muscle tissue) receives less tension. In essence, performing an exercise uncontrolled decreases the benefit and increases the risk of injury. This is one reason why I include a tempo for each exercise. For example, let’s say you are doing push-ups and a tempo of 312 is indicated. This means that you will lower yourself in 3 seconds, pause for 1 second and lift up in 2 seconds.

3. Clock:

Clock refers to time. The time it takes to complete your workout should be no more than 60 minutes. After that point, you will be training beyond your body’s ability to recover. Clock also refers to the rest between sets. Research shows that 30-60 second rest periods will produce an increase in the beneficial hormones (testosterone and growth hormone) and enhance cardiovascular efficiency. Don’t guess-timate your rest intervals. Look at your watch. Specific rest periods produce specific results.

4. Change:

If you keep doing the same things, eventually you will hit a wall. This is why you must change the resistance training program frequently. The more advanced you are as an exerciser the more often you must manipulate the program. Generally speaking, if you have not trained consistently you must change your program every 3-4 weeks. If you have been exercising consistently for at least a year then you must change some aspect of your program every 2-3 weeks. And if you have been training consistently for 2 years or more then your body will only progress with weekly or bi-weekly changes to your protocol. There are numerous ways of varying your workouts listed below are the 7 Methods for challenging your body:

• Lifting heavier weights
• Shortening rest periods
• Slowing down tempo
• Increasing the number of sets
• Performing more repetitions
• Training each body part more often (once per week versus three times per week)
• Training more times per week

5. Concentration and Focus:

In order to get the most out of your training, it is imperative to focus on the goal and challenge yourself each and every time. With ten million things going on in your life and distractions everywhere this is often easier said than done. Often times, my clients come in and are distracted and unfocused. When this occurs I use a specific strategy that you can apply today.

While you warm-up on the treadmill:

• The first step is to slow down and realize that there is no need to rush.
• Take 10 Deep Breathes – Inhale 4 full seconds, Exhale 4 full seconds
• Then revisit your Vision and your goal for being here today.
• What is it that you are determined to achieve?
• How will you feel once you have completed your training?