Intensity or Consistency?

Entry #5

Why is consistency more effective than intensity?

Simply put: Consistency actually alters your body's physiology.

By raising your pulse more often during the week, it drives more nutrients that fuel your body and drive muscle growth.

1) The Risk for Injury

My philosophy is the mitigation of injury at all costs! This is the keystone of being consistent because an injury can prevent exercise for several months, and sometimes alter the body forever.

There is no exercise or performance that is worth this price.

2) Foundation before The Roof

Your body needs to build a baseline of strength in order to progressive overload and build strength - gradually increasing the demands on the musculoskeletal system. This requires some order of pattern with the movement, not a sporatic burst of energy. Your body treats this randomness as an anomaly, and has no value long term.

3) The Power of Homeostasis

Your body likes it the way it is currently! In order to change your physique, you must convince it that your environment has changed permanently.

High intensity, low consistency means your body gives sudden bursts of energy, but the stress recovers and doesn't invest that energy into building strength or endurance.

High consistency , medium consistency tells your body by doing this 4-5 times a week, "oh this is our life now" and adapts accordingly to make this heavy lift or long run easier over time. Its you getting stronger!

If this is your first time getting into regular exercise, start at 3 days per week and reassess after a couple weeks. If you can handle more, shoot for 4!

Most importantly:

On the days you don't want to go, go anyways and do a lighter weight than usual. Do less reps than usual. Take longer breaks.

These days are going to fill in the gaps so it looks more like small ditches instead of a massive cliff on the chart. Your body will recognize this and respond more instead of working out super hard the following day.

Use the long game approach and you will win!