“More isn’t better or smarter. A customized, scientific approach is the best, and sometimes that means doing less with better quality.”
WHY YOU AREN’T SEEING RESULTS
There is a distinct science to the amount of reps/sets, and additionally the order and volume of these exercises one must follow, in order to yield specific results (adaptation).
However, most people, even most athletes, tend to do too many exercises in a workout, with no focus, and thus obtain little to no outcome. This empty training is known by qualified industry professionals as JUNK VOLUME.
As you will learn in your training with Dasha either in her programs, custom programming, in one on one sessions you must use “Effective reps”.
Effective Reps are the reps performed very close to failure, at a max mechanical effort.
In fact, there’s no amount of “volume” that can be done to make up for a set done very far away from failure (with no mechanical tension).
Chronic Routine Changing is another form of *No programming or ‘plan’ or measurable/ progressive approach to training. Doing new and novel movements is fun, but your body cannot adapt and make evolutionary changes.
Think of training your puppy or your kid, or husband (or wife),
REPETITION x PROGRESSION = progress. WEEKLY? DAILY VARIATION x NO DISCIPLINE or REF = frustration.
Muscle growth/ fat burn and true fat loss as well as body redefinition happens from progressive overload and that means repeating exercises.
Not for just three weeks but sometimes for months on end in various variables. If you can’t use a routine for more than a few weeks before you start looking to change things, then that right there is your biggest issue, your body will never fully transform and injury and stress will surely follow.
Junk volume training results in a lackluster outcome in performance and body composition. Additionally, it often amounts to muscle imbalance and pain in the knees, shoulders, and back.
This type of training keeps you exhausted both physically and mentally and does little to improve fitness, strength or body composition.