So you decide to get back into shape, you go to T-Nation or LiveStrong.com and you download a hard hitting program that caters to your goals written by a professor emeritus at Xavier’s School for Gifted Youngsters.  Everything’s going great, you are able to rock the workout in 45 minutes and pound a protein shake, feeling the pump and endorphins.  Everyone you hang out with knows you’re working out because you’re constantly rubbing you biceps complaining: “I used to like working the guns, but now arm day is sooooooo raw, bro.*”

*Never do this, regardless of how much “gun-sculpting” you’ve been doing.

After three or four weeks, however, the thrill is gone.  You have no leftover lactic acid in the system, no sore muscles or your body-fat plateaus once again.  You don’t feel as amazingly-good-looking as you did last week and no longer do unconsciously rub your lats when you’re sitting at your desk.  What the heck happened?  This program was going to reshape my body into Tyler Durden’s!

Just like Algebra, training is all about variables.  The body adapts (sometimes quickly) to demands placed upon it.  In order to keep growing, you should definitely stick to the program (program hopping will get you nowhere and it will get you there slowly).  What you should also do is change the variables.  Add a set to each movement.  Drop the reps (while you up the weight).  My personal favorite is to adjust the tempo, changing a fast movement into a painfully slow one or slow movement into an explosive motion.

If your cardio has you on a plateau, same rules apply.  Change from jogging to sprints or plyometrics.  Jog for the same distance only faster.  Jog at the same speed only add one-half a mile.  As long as you are keeping good records of your workouts, you should be able to take one look at your program and see ways to change it.  If you me to trouble shoot your program, hit “Like” on Form & Functions FB page and leave me a message!