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.
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.
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.
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:
- Muscle fibre composition
- Response speed and mobilisation of the nervous system
- Training experience
- Mental state (mood and self-assurance)
- Physical state and your resistance
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 while working out, so give them a chance to reform properly. This is why you should not do a heavy workout that targets the same muscle group two days in a row. Do you train your legs on Monday? Then don't do that on Tuesday, but postpone your leg day to, say, Wednesday or Thursday. Supercompensation is when your body recovers after a tough workout and prepares for a new one by making itself stronger than before. To help your muscles recover, you can use additional supplements that speed up the process, such as 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.