The 7 training laws for best results

To train optimally and efficiently, there are seven training laws that can help you do so. You can just do some work-outs or you can create a training routine, which will help you achieve your goals in an efficient way. To achieve the latter, you will need to follow the following training laws. Good luck!

Consistency and sustainability

It is important to train consistently. By this we mean that you don't stop exercising after six weeks, but that you train for months and years without very big breaks in between. So to build more fitness or muscle strength, you will have to keep training consistently. Once you stop, it is inevitable that your performance will deteriorate. Then, when you start again, it takes some time to get back to your old level and you make no progress.

Increasing overload

Your workouts should not become too easy, which is why you should ensure increasing overload. If you find that exercises are too easy, you will have to find a way to make them heavier. For example, do more reps or use heavier weights. If you don't do this, your muscles will not get stronger. Therefore, try to train heavier and heavier, but don't go too fast and listen carefully to your body. To find out more about heavy training read also go for that real summer body?

Adjustment and reduced excess returns

Are you just starting to train? Then you will make the most progress in the first 24 months. An advanced athlete makes progress slower than a beginner in terms of speed, muscle strength or muscle mass. We call this reduced gain; the more advanced you are, the slower you progress.

Specificity

If you have a particular fitness goal, it is important to do exercises that contribute to that goal in particular. Do you want to gain more muscle mass or strength? Then you will have to focus on strength training. Do you want more stamina? Then cardio will contribute well to that. Of course, you can also do other types of workouts in between, but mainly focus on one specific goal. For example, it is harder to lose weight and build a lot of muscle mass at the same time. Choose one of the two. Read more about this in tips for maximum fat burning.

Individuality

Everyone is different, so everyone also reacts differently to a specific training schedule. Listen carefully to what your body can and cannot do and what you need. The reasons why not everyone follows the same exercise schedule is due to the following characteristics:

• Age
• Gender
• Muscle fibre composition
• Response speed and mobilisation of the nervous system
• Training experience
• Mental state (mood and self-assurance)
• Physical condition and fitness

If you want to follow an optimal training schedule, we recommend asking a coach or expert for advice.

Supercompensation: Load and recovery

After a workout, your body needs rest to recover properly. You damage your muscles whilst training, so give them the chance to rebuild properly. That’s why you shouldn’t do a heavy workout targeting the same muscle group on two consecutive days. Do you train your legs on Mondays? If so, don’t do it on Tuesday either; instead, postpone your leg day until, for example, Wednesday or Thursday. Supercompensation is the process whereby your body recovers after a strenuous workout and, in doing so, prepares for the next one by becoming stronger than before. To complement your diet, there are also protein powder or snacks & bars

Tapering and periodisation

As an (elite) athlete, it is important to draw up a long-term schedule. In it, you incorporate the alternation between heavy load and periods of low intensity or rest. The moments with lower load are called tapering. You incorporate this into a periodisation plan. You make a schedule divided into training weeks, months or even years.