Despite what Instagram will lead you to believe, the best workouts programs always consist of the same battery of exercises repeated relentlessly, aggressively, and progressively

Yeah, it might look boring.

Today we’re getting into the science of why “switching it up” kills gainz

On the chart above there are two lines: Neurological and muscle. I’ll quickly explain the physiology to you

First, notice how the lines cross. 

Initial gains from a new movement are largely a result of the neurological system. This happens quickly. 

Basically, the body improves efficiency. Or, to use a boring science term, intermuscular coordination improves

Wanna know what happens at 6-8 weeks?

Around the 6 week mark, the muscular system kicks in.

Technically it’s weeks 4-8 depending on training history and genetics.

It’s at this point that you begin to see physique changes from your training

Are you starting to see where I’m going with this?

There’s always overlap between the two systems: It’s not like one system shuts off while the other works

If you “switch it up” too early, you never get out of that initial neuromuscular adaptation phase.

As a result, you limit muscle growth

Adaptation is a step-like process. Each step builds on what you achieved in the previous step. 

Progressing movements are fine. Variation can be fun and useful.

But don’t switch it up too early just because you get bored. Instead, find a way to make it fun. Your gains will thank you