I will from time to time update this, however I see fit. For motivational purposes. For inspirational purposes. Because there is just too much shi* on these forums.
You want results? You need to ask the correct questions first.
And then you need to find out what works for you, and what does not.
I hope I reach some people. And I hope this topic can be helped with bumps from time to time. Even added contributions are appreciated, and will be recognized
Goal: endurance or reduce body fat?!?!
Answer is - volume vs. intensity.
If you want increase your endurance, your primary training progression should be volume. That means workouts should get longer and longer.
If you want to get shredded like veins popping out looking like your about to pop a blood vessel, your primary training progression should be intensity. That means workouts should get more and more crazy, vomit inducing traumatic even. This is a summed up version of a goal oriented plan. But it's a start!
If your goal is to "tone" or "tighten up"
Let's clear the air. I see mostly women but some men post about how they want a toned body. More specifically they are trying to target their arms. I don't know why or how the world changed tone into something it is not.
I). tone definition:
a musical or vocal sound with reference to its pitch, quality, and strength.
The internal state of muscle-fiber tension within individual muscles and muscle groups.
There you have it. 2 ways the word tone is really defined. Notice how it says nothing about getting a shredded look.
II). Muscles do not go from soft to hard or vice versa. Muscles get bigger or they shrink. And you can not lengthen a muscle either. Hate to burst your bubble, but all those lengthen wo's you been doing to achieve a lean, long muscle. It's not going to happen. And another common mistake for "toning" is high reps with very little resistance. Meaning light weight/ high reps. If you get through a set without feeling like you are going to fail, you need to add more weight.
-If your goal was to "tone". Your goal should instead be: grow a muscle, shed a layer of fat that is covering the muscle to show muscular definition.
Strength training & fat loss should be your primary training focus to acheieve the "toned" look.
Losing your momentum for new year's resolutions? I know I've been slacking. Redefine your goals.