Moderate training will get you moderate results. It’s as simple as that. In order to truly excel in your fitness goals you need to be constantly taking it to the next level. Taking it to the next level means training heavy. Forget about training for aesthetics for just one moment. Don’t worry about mass or fat loss, worry about getting strong, because that’s how you put on muscle, and that’s how you cut weight.

I get asked all the time: I don’t have any weights, can I get in shape through bodyweight exercise only? The answer is yes, but the problem is progressive intensity. Progressive intensity means that your workouts constantly become harder. Earlier I’ve said that I always fall into a short training stump, where after about two to three weeks of great workouts, I experience a week or two weeks of really bad workouts.

This is partly my fault for not realizing this pattern earlier. But I’ve realized why this happens: my body adapts REALLY fast. I recover REALLY quickly. I can do an intense workout one day, then another intense the next day, whereas someone else may need a day or two off to recover. I think this comes from my old martial arts days. I believe that anyone that has participated in sports in the past, or currently does, is used to intense training and is able to train their body to recover quickly.

Two elements of my martial arts training was progressive intensity and constant change. Thy key is to be able to combine these two elements into your training routines.

Progressive Intensity

Progressive Intensity simply means that you constantly make your workouts more difficult. When it comes to weight training, you can increase repetitions, but that will only work for so long. You will need to go back, lower the reps, and add resistance. Instead of doing that, why not just constantly add resistance?

To make strength gains, you should keep your reps in the 1 to 5-rep range, and to make mass gains, you should keep your reps in the 6-10 rep range. Higher than 10 reps and we’re talking about muscular endurance training, which is beneficial for only certain purposes. In other words, work in the 1-10 rep range, constantly striving to increase your weights.

Constant Change

Constantly changing up your routine is crucial to keep your body guessing, and to avoid boredom. I once stated that you should switch up your routine every 3 to 4 weeks. However, I think that this depends mostly on the athlete. For example, I’m starting to transition into changing up my routine every week, and will probably end up using dramatically different protocols every five days. In other words, instead of using cycles lasting 21 days, I’m now shortening my training cycles to five days.

Don’t worry about what cycle you should work in. Your body will naturally tell you when to change your routine. When the gains stop coming, it’s time to change.

One of the best workouts out there which helps you increase your strength levels through bodyweight and dumbbell training is the Size & Strength workout featured in the Gladiator Body Workout.

Gladiator Body Workout is a set of 6, 4-week programs. Each program targets a particular goal, but once you go through all six programs, you’ll be leaner, stronger, and fitter then when you started out with.

In my opinion, Gladiator Body Workout is the best program out there if you’re looking for consistent progress and wish to train at a high intensity level with bodyweight and dumbbell exercises.

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