by Gil Burgos, CPT

This week in the gym I met a new client (female). Before we began our
session, she started to explain to me her exercise frequency and routine: 2
hours a day - 6 days a week and cardio on the SAME day. What I found
interesting though is that she told me about her strength training workouts. She
explained that she would always stop right "before" failure. And her reason? "Because
it hurts," she replied.

I informed this young lady that doing repeated tasks (exa. 3-4 sets of 10-12
reps) with the SAME weight, week after week, month after month, does VERY
little or nothing to increase size and strength. I also informed her that she MUST
train to failure if she wanted her body to change. Remember readers, the body
WILL adapt to whatever exercise you present it - especially cardio! How many
people do you know that start doing cardio for 20-30 minutes and before they
know it, it becomes 2 hours!! This is why you MUST increase the weight (not the
sets) in your poundages.

Suprisingly enough, my new client was puzzled that her results had been
mininmal. I asked her, "Why do you suppose?" Here response was "My diet is bad." I
explained to her that all the beer and pizza that she devoured late hours of
the night in her dorm room was not good, but that was only part of the problem.

She also emphasized that she "liked being in the gym everyday" and was "kinda
addicted." It's no wonder. Although her volume was great, she was training at
a VERY LOW intensity. Her response about her exercise compulsion reminded me
of what Mentzer said to one of his clients (see Mike Mentzer quote).

I went on to tell this young lady that more is not better in exercise
science. More is only better in economics. After a brief discussion about HIT/Heavy
Duty training we began our workout. With a couple of warm-up sets, she began a
Super-Set of a Back Routine (Rows/Pulldowns). The young lady was about to call
it quits after this Super-Set, but I encouraged her to continue.

I also told her that this was the intensity she must train in - IF she wanted
optimal results. Note, it had only been about 5 minutes and 2 exercises into
the routine that the sweat was pouring down her brough. Now remember, I did
not increase her volume. I did, however, increase her INTENSITY!!

When she was done I gave her the example of the 100 light bulb. For those who
don't recall, I've used this example many times: You can stand in front of a
100 watt light bulb all day and you won't get a suntan. No matter how much
sun-tan lotion you rub on your body - it's just not happening. Why? Because the
intensity is too low.

After the workout (of which she didn't complete) we again went over her goals
and I presented some basic principles of HIT again. Although we are going to
train again next week, I don't think she will want to train at the same
intensity. Which is sad because it will probably take her years to reach her genetic
potential - based on the fact that she will probably go back to over-training
again! Which I see many people doing. Hopefully, they will learn how to
spread out their frequency and decrease their volume.

Well readers, this is all for now and I will keep you posted on this young
lady's workout again - IF we do.