“The method is endless, but the principle is very few. People who master the principle will succeed in choosing the right method for them. And those who try the new method without mastering the principle will largely fail. “- Ralph Waldo Emerson

In practice, there are countless methods to achieve the same goal, so there is always a lot of conflicting information online. The goal of this article is not to confuse the problem, but to help you determine what are the basic principles to practice in, then choose the right path for yourself.

If you do not want to listen to a lengthy explanation, here is a summary of the whole article to cover: Exercise must be progressive, so focus on compound lessons (that use multiple groups at a time) and eating and sleeping reasonably. I believe it is the fastest way to change your body and avoid repeating the loop without seeing progress. For now, I would like to go into the detailed article:

PRINCIPLE 1: There must always be progress

Progressive Overload is an important element in training. According to ancient Greek legend, Progressive Overload’s father is a monk named Milo. In preparation for the Olympic Games, Milo carried a baby on his back and went for a run. By the day the grandchildren had grown up, it was the day when the Olympic Games began and Milo became the champion. Milo’s strength and muscles increase every day in parallel with the development of the baby, which is Progressive Overload.

How to know whether each session is effective or not, we must evaluate through the progress of the training session. There are many criteria to evaluate but these are the most typical ones:

• Raise the same weight level but more ROMs (Range of Motion).

• Raise the same weight and number of times but more standard forms, better control and less effort.

• Raise the same weight but more times.

• Lifting heavier.

• Lift the same amount of weight and number of times but rest between breaks.

• Raise the same weight level but faster.

• Practice more lessons in the same time period.

• Practice the same number of lessons but in less time.

• Keep the same, even increase your lift when losing weight.

If you practice so long without seeing progress, you’re just wasting your time in vain.