Which means more time and effort. But not always more results. Especially if you’re just adding junk to a pile.

Start with just 2 sets of each exercise. Force yourself to use them wisely.

Here’s how to make them count:

• Slow and controlled lowering portions.

• Good, HARD efforts. Push the set near failure (if muscle growth is the goal).

• Use technique that lights up the muscle you want to hit.

You’re on the right track if the muscle feel tightened, weaker, or disturbed after the 2 sets.

KEEP TABS

The random workout crew is disadvantaged.

Keep track of how many reps/sets/weight you do in the gym. You will make undeniably better progress. You’ll also become more invested in the process (hello consistency). Write novels, not haikus.

Use a google sheet, a OG notebook, or an app for this.

STOP CHANGING THINGS

Pick one group of exercises for each day you go to the gym.

Repeat those exercises for at least 2-6 months. If anything REALLY isn’t working for you after week 3, swap it. Change nothing unless you need to.

If you’re getting stronger and feeling good, why change?

AIM FOR PROGRESS

Repeating exercises is great.

Repeating performances is not.

Each week, aim to add a rep, some weight, or both to your exercises. This is what drives strength and muscle adaptations. It’s the secret sauce and golden fleece.

Example:

Week 1 – Squat 95lb x 10 reps.

Week 2 – Squat 100lb x 9 reps.

Week 3 – Squat 100lb x 10 reps.

And if you want to learn more about how to train to build muscle/strength…

Check out this video for a simple walkthrough of what I’m talking about.