When you do this week's training sessions you have one job.

To beat your previous best numbers.

For example, do another rep on the metabolic conditioning or add some weight to a resistance-training exercise.

That's how you make progress and get a little bit better.

If you keep doing the same thing over and over, you get nowhere.

Now, that's not to say that masterful exercise execution isn't critically important.

I'm constantly reminding you that sloppy technique leads to injury.

But I often see people getting overly focused on using such perfect form that they never really push themselves.

It's a happy balance so let me explain.

🍁 Fall Phase 3: Week 12

Some folks spend time mastering their technique and are finally at the point where they can recruit the targeted muscles.

That's great; however, making that your main priority and getting obsessed with feeling the pump and burn is not.

There are three scientific factors involved in building muscle.

1. Mechanical tension

That basically means you are overloading the muscle with enough resistance.

2. Metabolic stress

That's the pump, where blood enters your muscles and you get a "tight" feeling. It's not that important.

3. Muscle damage

Also not that important.

Progressive overload is the only thing that truly matters.

What I mean by "progressive overload" is doing more reps with the same weight or the same number of reps with more weight.

My suggestion is this: Try to make small improvements each and every training session.

Once again, use excellent form, but don't be scared to work hard.

Do that and you'll transform your body in ways you never thought possible.

Here's 🍁 Fall Phase 3: Week 12

You'll start "Week #12, Workout #45" on Monday. ​​​​​​

One more thing.

The best stack the deck in their favor.

You play to your strengths.

You do things that are proven and improve on those.

You learn from others’ experiences and knowledge rather than guessing.

There are no guarantees, but this approach provides the highest probability of winning.

The best know that if you do the right things enough times, the results will come.

You don’t panic on the first try.

To your success,

Coach Joe

Joseph Arangio helps 40+ men and women get leaner, stronger, and happier. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to lose weight from home, with the best online personal trainer, or you want to visit the best personal trainer in the Lehigh Valley, you can take a free 14-day trial.