How to Set a New Personal Record Every Day

When it comes to strength training, or even exercise in general, getting consistently better and increasing the challenge is the key to success.

If you repeat the same workout day after day, month after month, your body will adapt and learn to become more efficient at that workout, burning  less calories and making less progress.

So, in order for us to continually force our bodies to adapt and grow stronger, we must consistently introduce a slightly increased challenge every day.

Today, we’re going to cover the science behind all of this, why setting a new record is important for your mental momentum, and HOW you can set a new record every single day.

Why doing the same thing over and over doesn’t work

Repeat

Normally, if you need to lose weight you need to increase your energy expenditure.  So, you just “move more” … right?

After all, aren’t you taught that in order to lose weight you need to “move more and eat less?”

Believe it or not, “moving more” is a bit more complex than you’d think.

As pointed out in The New York Times, exercising doesn’t always lead to increased energy expenditure.

Professor Pontzer of Hunter College followed an INCREDIBLY active hunter gatherer tribe, and learned that they burn the same number of calories as a typical american, despite the differences in the amount of activity.  Essentially, their bodies adapted to the stress and learned to burn less calories in other ways to increase efficiency:

“Energy expenditure is consistent across a broad range of lifestyles and cultures. Of course, if we push our bodies hard enough, we can increase our energy expenditure, at least in the short term. But our bodies are complex, dynamic machines, shaped over millions of years of evolution in environments where resources were usually limited; our bodies adapt to our daily routines and find ways to keep overall energy expenditure in check.”

So, if you do 3 sets of 10 push ups every day, your body will get REALLY good at doing 3 sets of 10 push ups, becoming more efficient (but not necessarily stronger) each time.

Just like killing rats/spiders in World of Warcraft becomes less and less lucrative as you level up, so too does doing the same routine over and over: 

  • In order to level up in a game, you need to fight tougher bad guys.
  • In order to level up in the game of life, you need to increase the challenge of your workout.

Understanding progressive overload

Progressive Overload

So we know that we can’t do the exact SAME thing forever and expect to level up to 50. We need to challenge ourselves.

“Progressive overload” is the term we use to describe this challenge – we are overloading our current capabilities, slowly but surely.

As NSCA’s Performance Training Journal explains:

“Without overload there is no adaptation by the body. Neuromuscular adaption occurs first, followed by increases in muscle and connective tissue, and bone mass. Proper conditioning methods will lead to physiological advancement as well. Depending on the training goals, improvements in lactic acid tolerance, lactate threshold, maximum aerobic power, and a variety of cardiovascular functions could be the appropriate responses.”

Our bodies will improve in all SORTS of ways, from stronger muscles to an increased performance of your central nervousness system. All of this is only possible through a stimulus, or what normal people call “doing something that’s challenging.”

As we apply a stimulus our bodies respond, making improvements in all of the above areas.

So, the solution is simple, right? Just increase the challenge of each exercise, every day, forever. Level 50 in no time…right?

Unfortunately…

linear progress can’t go on forever

Weathered Brick Wall

If you’re familiar with the program Starting Strength or Stronglifts, then you understand what linear progression is.

The goal is to start each powerlifting exercise (like squats) with just the bar, and then add weight to the bar each time you work out.

So, the squat portion of your beginner workout would look something like:

  • Workout 1: 3 sets of 5 reps of 45 lbs. (the bar)
  • Workout 2: 3 sets of 5 reps of 50 lbs.
  • Workout 3: 3 sets of 5 reps of 55 lbs.
  • Workout 4: 3 sets of 5 reps of 60 lbs.
  • Workout 5: 3 sets of 5 reps of 65 lbs.
  • Workout 6: 3 sets of 5 reps of 70 lbs.

Although you are starting with a very light weight, you teach your body to adapt and perfect the squat movement. Then, each week you are tacking on 5 lbs.  Doesn’t seem like much…but if you are starting with the bar, and adding 5 lbs per week, by the end of a year you would be squatting 305 lbs. if you could maintain that pace.

305 lbs is a lot of weight.  For reference, I would give my left leg to squat 305 lbs. Then I would regret the fact that I gave away a leg to squat more weight, but that’s beside the point.

When you follow a routine like this, you’re going to be able to make very rapid increases in what you lift very quickly when you start out each and every week.

For YEARS, this is the plan I would follow.  A rigid structure of sets and reps, and climbing slightly higher and higher over the course of months as I tried to increase my max lifts.

The natural progression in these plans are great! Eventually however, our “newb gains” come to an end and progress slows down. After that, we need to figure out a way to set a new personal record with each workout…when linear progress isn’t so easy.

I now always leave my workout feeling like a lion, as I always set a new personal record with each workout.

how clash of clans will improve your strength training

ClashofClans

If you don’t play Clash of Clans, I envy all of your free time. In any case, I promise this will make sense if you’ve ever played any video game.

In Clash of Clans (an interactive PVP tower defense game), your goal is to level up your village, upgrade your defenses, upgrade your armies, and then go attack other villages to gain more resources to continue the whole process.

When you start, the upgrades come fast and easy (like with strength training).

However, like with most games, sometimes you get to a point where certain features aren’t yet “unlocked.”  I was so eager to get a certain army unit that I skipped ahead, past what my village was ready for and got the upgrades anyway.  Because my village wasn’t ready, I got my ass kicked in almost every battle. Newb move, Kamb.

Since then, I’ve learned my lesson, and now only jump ahead when my village is upgraded and I’m ready to go to the next level of opponents.

It’s a much slower level of progression, but now I’m winning more battles all around, both on defense and on offense. I’m better prepared to handle the level of competition because I am consistently taking teeny tiny steps to upgrade rather than massive upgrades that come along with making the next big leap (upgrading my town hall).

The same is true for almost any role playing game: just because you’re the right level to enter a new zone doesn’t mean you’re ready – you can still max out your armor, you can still level up your spells, and you can still get more stat-increasing jewelry, giving you a much better chance to survive and thrive.

As with Clash of Clans, and RPGs, the slower but more consistent you can make your progress with training, the less likely you’re gonna end up in a situation where you get your ass kicked.

Here’s how to do this IRL.

Set a Personal Record every day

Level Up

We’ve recently discussed how to break through the dreaded plateau.

In this nerd’s humble opinion, the best way to break out of a plateau…is to avoid them in the first place!  They’re mentally draining, depressing, and can derail even the most determined rebel.

So, when linear progress isn’t possible any more, rather than adding 5 lbs. a week to the bar, stalling for a few weeks, and then trying to push through, the goal instead is to find a way to make smaller increments each week. Instead of climbing stairs with flat sections, or a roller coaster where you actually drop down:
floor_graph kinetic_energy_roller_coaster_graph_almclh

 

 

Instead, you want ride up a ramp, consistently improving:

Growth Graph

Now, there are two big benefits to this approach:

  • You don’t overload your body too much, but you consistently teach it to expert to have to lift more and more each week, so it begins to expect it and thus adapt by preparing by getting stronger and repairing properly.
  • You don’t have those down days where you wonder if you’ve stalled out, or those days where you take steps backwards. You are consistently proving to yourself that you are stronger/better today than you were yesterday.

The goal is to increase the total capacity you lift each workout in SOME WAY.  There are a few ways to do this:

  • Lift more weight per rep than last time.
  • Lift more reps with the same weight than last time.
  • Lift more TOTAL weight for the workout than last workout.
  • Lift the same number of reps, sets, and weight, but do so with less of a rest between sets.
  • Lift with better form (e.g. a deeper squat, or more range of motion), or a harder variation.

As long as ONE of these metrics is higher than your previous workout, you have leveled up and grown stronger.

For example, here’s 4 of my workouts involving the overhead press:

  • Workout 1: 5/5/5 x 95 lbs.
  • Workout 2: 6/5/5 x 95 lbs.
  • Workout 3: 6/6/5 x 95 lbs.
  • Workout 4: 6/6/6 x 95 lbs.

Each week, I just added ONE additional rep to my workout.  Then, in Workout 5 and 6, the process reset itself, but at a higher weight:

  • Workout 5: 5/5/5 x 100 lbs.
  • Workout 6: 6/5/5 x 100 lbs.

Although I moved less TOTAL weight around (week four total was 3x8x95 lbs = 1710 lbs, and week 5 was 3x5x100 = 1500 lbs), I picked up more weight per rep than before. I leveled up!

Let’s say I’m having a bad week; I might adjust by doing 8/8/8 x 75 lbs.  Picking up less weight per rep, but doing more reps, and thus more total weight: (3x8x75 = lbs).

Be More Like a Turtle

Turtle

You know the story of the tortoise and the hare?

Slow and steady wins the race.

It’s boring as hell, but when it comes to health and fitness….so freaking true.  And turtles are cool.  Ninja Turtles, Crush, The Zombie Turtle kid.  Turtles are IN right now.

So, check your ego, and don’t do more.  To borrow from Paul Rudd’s Character in Forgetting Sarah Marshall, “the less you do…the more you do”:

Forgetting Sarah Marshall Clip

The goal is to increase by the teeniest of tiniest fractions, each and every workout.

This is so tough to accomplish when you are just getting started, as it’s so much easier to throw a bunch of weight on and graduate and level up VERY quickly.  This is when you get your ass kicked in Clash of Clans, RPGs, and in the gym.

What’s that you say? You don’t do weight training?  THAT’S  OKAY! (though you definitely should :):

“I’m a runner”: Keep track of your time.  Run a few feet further than last time.  Run the same distance in less time.  Run lots of sprints (sprint link) instead of a long slow run.

“I only train with body weight exercises”: Awesome, I love body weight training.  Increase your rep total by 1 each workout, then go WAY down in reps but increase the difficulty of the exercise:

  • Workout 1: 10/10/9 regular push ups
  • Workout 2: 10/10/10 regular push ups
  • Workout 3: 5/5/5 feet elevated push ups
  • Workout 4: 6/5/5 feet elevated push ups

I do yoga:  Great!  Stretch a teeny tiny bit farther (further?) in your next routine, and try to level up just ONE movement.

Slow, steady, consistent progress.

Today, I’m going to be deadlifting the most I’ve attempted in close to 4 years.  It’s been a slow, steady climb over the past eight months, but each week the number has gone up in some way.

How about you?  

In what teeny tiny way are you setting a new Personal Record today?

-Steve

###

photo source: Nicholas Petrone: Turtle, Darren Hester: Brick Wall, peddhapatai: repeat, Themeplus: Clash of Clans, FutUndBeidl: progressive, artnoose: level up, mathwords.com: stairgraph, Hartford Physics Wiki: rollercoaster graph, Xavier Bermeo: Growth Graph, Tim Ellis: Race Car

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  • Tara Windels

    Right now, I’m on injury training. And it stinks on so many levels. But my personal best today was being able to get through my entire physical therapy list, and still be able to walk to class without giving in to the pain. (The therapist said that unless I couldn’t bear weight at all, I needed to try and maintain as “normal” a lifestyle as a could to keep from getting too stiff.)

  • http://kelideen.com Kristen Lideen

    I love what you say about leveling up and how that doesn’t necessarily mean increasing weight each time. You actually inspired me to add PLP to my workouts. Today’s only day 6, but that’s one more rep than I did yesterday! Good luck on the deadlift!

  • thealicat

    The article title and the picture at the top of the article make me think of one of my favorite quotes from Ayrton Senna –

    “On a given day, a given circumstance, you think you have a limit. And you then go for this limit and you touch this limit, and you think, ‘Okay, this is the limit.’ As soon as you touch this limit, something happens and you suddenly can go a little bit further. With your mind power, your determination, your instinct, and the experience as well, you can fly very high.”

    Tomorrow I am going to set a new PB at my local Parkrun (a free, timed, 5km run organised at parks around the UK each week).

  • Asha Davidson

    We have weekly challenges at the gym, it’s not about completing against others (though beating others scores is a very nice feeling) it is about betting your previous attempt. So this week’s challenge is how far in 1 min can you get on the rower. I moved from 267m to 288, goal is 300 which I am told will be a really good score for a female, I just want to get over 300 because it is achievable for me.

  • Stephanie

    Ah… CrossFit!

    I’m one of those people who always hated exercise – well, to be honest I still do; that was till I met CrossFit. And now, it’s my drug!

    I started 5 months ago and have worked my way from 15lbs deadlifts to 155 lbs!! I came back from CrossFit last night with a nice blister on my palm from deadlifts and scaled pushups and was so proud of it that I showed it to anyone who would look. 🙂

    I’m constantly PRing – whether in numbers, time or reps.

    Thank you Steve for helping me see the light!

  • Stephanie

    * scaled pullups

  • Evicious

    Heads up, Steve, your “Run lots of sprints (sprint link) instead of a long slow run.” doesn’t actually have a link 😛

  • Am

    I set a new personal record today by washing my RV and not putting off till tomorrow, or till it is warmer, or I feel like it. I just did it. 🙂 And it wasn’t actually so bad 🙂

  • Dale

    Great article.
    I just went from Level 3A to Level 3B on your workouts.
    Each workout I push something a bit and I am definitely seeing the results!

  • Darrin

    Thanks Steve – another solid and relevant article. As for tiny victories, I’m a big fan of fractional plates. By adding 1 to 2 lbs per week instead of 5 lbs I can keep my momentum going longer and peak higher.

  • MattLevy419

    As a personal trainer I agree totally with this. Sometimes it’s not even just about whacking more weight on the bar – angles, speeds, rest periods etc – it all helps. Consistency and Progression = WIN 😀 Great article.

  • http://www.workoutnirvana.com/ Suzanne Digre

    One of the best articles I’ve read on progression. Nice job!

  • Holensum

    Ladders are a great way to work a progression. Do one rep, rest for the time it took to do the one rep; 2 reps, rest, 3 reps, rest… until you can’t do more reps then work your way back down, max -1, rest, -2, rest, till you get to one.

  • http://daybreakrun.com/ JoeFilipowicz

    I’ve applied this approach to my running. I use a heart rate monitor and keep most of my runs in a set heart rate zone. I do one “hard” workout a week. But, that hard workout gets harder in that you slowly add more intensity to that run as you get better, little by little. It then transfers to my slower runs but requiring more effort to stay in that same heart rate zone. Slow and steady works.

  • http://worldclasslasik.com/cataracts/cataract-surgery-cost Lasik

    Good, good, good!

  • starax

    Great post.

    Just been looking through older ones…
    “Six things I’d like to do cross off my list:

    Become a published author.
    Visit New Zealand.
    Skydive.
    Get in the end credits of a movie.
    Save somebody’s life.
    Compete in Ninja Warrior”
    You could cross off save somebody’s life, i think it’s achieved. A lot of us could say that when our lives were derailing you out us back on track. Thank you.
    Out of interest, have you accomplished the others, or are they ongoing?

  • Jillian Henny

    Great post Steve! This does not only apply to exercise but to everyday life. I think it helps a lot to set a record for yourself in everyday, every week or every month or so on. Goals are approached the same way, slowly yet steadily. While the going gets tough the tough gets going is true to this. Only the brave are willing to go forth and progress.

  • Tim Donovan

    4 pull ups in a row!

  • Stacie

    Well today is my rest day but I’m looking forward to my run tomorrow to see if I can get just a little bit further! Thanks, as always, for the info and inspiration.

  • Teemonk

    I try and keep a memory of how I feel after an appropriately challenging workout. If I’m not feeling that level of pain/exhaustion, I know I need to increase the difficulty of what I’m doing.

  • http://regularhealthycompetition.com/ Captain Competition

    Great Post! Love the idea of non-linear increases. I used the StrongLifts technique for a while and made some good gains but did ‘top out’ pretty quickly. The idea of doing more total weight or just one more rep makes perfect sense. Thanks for today’s workout motivation.
    RegularHealthyCompetition.com

  • http://ericopolis.tumblr.com Ericopolis

    I started PLP also. I’m on day 12. I’m feeling really good about it and I’m surprised by how much it doesn’t feel like a chore. Instead, it’s exciting. High fives to us!

  • http://kelideen.com Kristen Lideen

    Yes, high fives to us!!

  • http://www.CrazedSanity.com/ Slaughter

    I absolutely LOVE that quote. I’ve found it to be true so many times: at one point in my life, just walking down the block was an insurmountable task; one day I decided to take a walk with my best friend playing a game (Ingress–it’s awesome) and managed to go over 3 miles. That’s at least 2.9 miles further than I’d thought possible prior to that day.

  • http://www.CrazedSanity.com/ Slaughter

    Last week I did a single set of 8 bodyweight squats. Yesterday I did 3 sets, tomorrow I’m planning on adding another. Woot!

  • bella h.

    It can’t get any simpler than this. My workout, Pure Barre, is pretty set in stone but each day I try to make small adjustments where I can- control the movements more, breathe, tuck the hips under, pull the abs back, make sure the working muscle is moving before the rest, etc. When I focus more on the technique, not only do I get a more challenging workout but I find the time goes more quickly and it almost has a meditation-like quality because I forget everything else I was going to think about and just focus on the task at hand. I know I’ve accomplished something then when my muscles are sore after doing the “same” workout 7 days a week.

  • http://www.CrazedSanity.com/ Slaughter

    Bella, that’s awesome advice. I’m awed that you work out every day of the week. Thanks for sharing!

  • Wayde Lawler

    Farther for distance, e.g. “I threw the ball farther than I thought I could.” Further for degree, e.g. “I would like to further develop my ninja skills.”

  • thealicat

    That’s awesome dude!

  • oramac

    I really needed this. I’ve been on the SL5x5 program for the past 6-ish months, and had some amazing progress, which has slowed down significantly in the last 2 weeks or so. Also, I’m not sure if my knee can handle the weight anymore. Haven’t gotten to a doc yet.

    I’m going to track a lot more stuff from now on, and plan out EACH small level up.

  • Cheesman

    I do like the idea of doing different amounts of reps per set each week. My personal pattern is very effective for me. My high school wrestling coach taught me to do 3×3 for the first week. 3×5 for the second week. 5, 3, 1 for the third week. And 10, 8, 6 for the fourth week. Then repeat that cycle. This way you improving short reps as well as long, and you should be starting each month able to lift a lot more than the month before it. Using this method I went from squatting 185 to 340 in 5 months! So you don’t have to give your left leg 😉

  • Michael Tucker

    Hey Steve, i started nerd fitness at 187 lbs. and now at 164.5 lbs. and continuing to loose! How do you make it stop! and maintain a target weight of 170lbs. Without compromising all the work put in; I’m loosing too much weight, too fast! I feel good, and dont want to go back to eating bad food, but now in a panic! Steve…Please let me know, i’m holding out til word from you. Thanks, Michael

  • Elaine Reynolds

    This is 100% correct and precise. As a human its in our nature that we seek for better things than we already have. We never settle for something, we soar higher. This is the lifestyle that everyone wants to live. We all are achievers, its in you. You just need to recognize it. Never stop on enhancing your potentials like this told me http://ilivetoinspire.com/this-aint-your-mamas-competitive-advantage/

  • Gar

    Really feeling this, doing 5X5 and seem to be stuck on the overhead press. So I’m challenging myself to stick with my current weight until I can do full productive sets of that weight with good form without trying to push and/or twist/arch the back! It’s working – got to three full sets, one more set than the last time I did this exercise. Going for four on the next one!
    Not to mention continuing my ramping up on deadlift and squat! *Flexes, causing reality to shift a la Flex Mentallo* Thanks for a great article.

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