I got an email from a client a few weeks back asking how to know if she’s training hard enough, not hard enough or too hard during her off season training while trying to put on muscle. Oh my, this is such a good question, it took me a while to really think about how to answer it. In reality, I could probably write a short story on this topic but I’m going to attempt the Cliff Notes version of an answer.
One of the most difficult things for me to learn in the beginning stages of my physique training was how to train heavy to put on size. I completely understood the meaning of training heavy. I had been experimenting with weight lifting and the results it could bring to my physique since my early teens. I understood how to push, or pull, as much weight as possible with the correct form.
Looking back, I can say that I didn’t really know how to train heavy. Training heavy in order to get stronger and put on muscle mass requires more than just pushing around heavy weight, it requires a plan. A multi-faceted plan that includes, in it’s simplest form, proper training program, diet program and psychological program.
Within the training plan, there needs to be the correct exercises, in the correct combination, with the correct amount of required rest between sets as well as between workouts.
Within the diet plan, there needs to be correct pre and post workout meal planning.
Within the psychological plan, there needs to be a whole lot of mental time devoted to planning, visualizing and completing your goal of putting on muscle mass.
While going through my first real mass building phase I really felt like I wasn’t doing anything. I felt like I was resting ohhhh soooo looooong between sets. I felt like I wasn’t doing enough to get sore and stimulate my muscle fibers. But, I stuck to the program.
I actually enjoyed the eating plan because I saw the results it brought to my workout and recuperation.
The psychological part, this is probably my favorite part of the mass building program! Learning how to psych myself up and watch myself (in my mind) accomplish feats I previously wouldn’t have dreamed of. The human body and mind totally amazes me, we can’t even come close to even imagining what we are capable of!
As the weeks went by and as the weight progressively increased I was seeing myself working with weights I never dreamed possible. As I moved into a new territory of lifting I actually wanted to see how far I could take it. I wanted to rest longer between sets so I could visualize, prepare and succeed at that next set. I wanted to make sure I ate plenty the night before so I was successful the next workout. I wanted to go to sleep early so I could visualize every successful rep and set before falling asleep.
Are you training too hard? Well, are you injuring yourself? Are you resting less than 2 minutes between sets of your multi-joint movements? Do you feel like you’re rushing between sets? This is not a continuation of a past contest prep training program with heavier weights.
Are you training just right? Well, are you seeing significant weight increases in multi-joint movements from week to week? Are you sitting down between sets and focusing on success with your next set? Are you recovering from workout to workout? Are you getting a deep muscle soreness verses an overall sore to the touch soreness?
Are you not training hard enough? If you’re not seeing much improvement in strength, if you’re socializing between sets instead of psyching yourself up, if you’re not getting one bit sore and you look like you’re getting softer…you’re probably not training hard enough!
