The main purpose of the Daily 30 Bodyweight Exercise Routine is to teach you to stay committed to your strength, health, and fitness goals by helping you to develop the self-discipline you need to succeed in training and in life.
Just ask yourself…when is the last time you did something every single day for over a year to work towards your goals? Most people will say never and that is why most people never succeed.
So, be different! Be the one that does succeed! Then tell others how easy it is just by developing a little self-discipline.
I have done the Daily 30 for 1,468+ days in a row now (at the time of this post) and I plan to do it every day for the rest of my life.
Whether I was healthy, sore, sick, tired, injured, or just didn’t feel like it, I stuck to my commitment and that is the base of all my success in training and in life.
Just by making that simple commitment to myself I remember to always keep my goals on track, no matter how hard things get.
That is why I made The Daily 30! To help people stay committed to their goals every day.
Plus, the exercises are so simple anyone can do them! And it takes less than 3 minutes to do, allowing no room for excuses.
So, whether it be you or if you know someone that needs something to stick to this coming year, The Daily 30 is exactly what they need!
Think of it as the first step in making a commitment to yourself for a better, stronger and healthier future.
Hi, my name is Ryan Mathias and all I ever wanted was to Squat 525 pounds RAW. Now, to many people that may seem mediocre since many people can squat 500+ pounds. But to me, it wasn’t easy, and there’s a reason 525 means so much to me. This is why…
My 525 Story
I officially started weight training as a 16-year-old Junior in high school for one of my P.E. classes. And my favorite exercise was the squat. I loved it so much that it was basically all I did during our short 50-minute classes 4 days per week.
As you can imagine, I progressed rapidly as a beginner that only squatted. So, after about 2 months I attempted my first max squat, and I got a pretty easy 355 lbs! Pretty great for a 180 lb kid with no guidance or help (the “coach” in there didn’t care what you did. As long as you didn’t run off or get hurt, he didn’t pay any attention to you.)!
Well, a short while later I was repping 315 for 4×10 and able to do 405 lbs. And that is when I had an idea…
The Record Board
Like every high school, we had a football team (coached by the weight training “teacher”). And in the weight room, they had a record board that recorded all the best lifts of the football players for that year.
At the top of the record board, there were all-time school records for Squat, Bench Press, and Power Clean (should have been deadlift, I know). The records at the time (2009) were 505 Squat, 355 Bench Press, and 330 Power Clean (set by my older brother Tanner, that year!)
Well, the best squat for the current football players was only 315 lbs. Something that I could easily do! So, in the hopes of getting some recognition by my peers, I asked the coach if he would put my name on the board, as he just watched my squat 405 in front of him.
Of course, he said, “No! That board is for players only!”
Obviously, I was bothered by this. But it also truly infuriated me, because of the way he said it. His tone was like I didn’t deserve any recognition for my work. I was so upset that I went right to the squat rack and did 405×2.
He didn’t say anything, of course.
Well, I knew he was not going to put me on the board by choice. So I decided that I was going to break the school squat record so that he would be forced into putting my name on the record board! But I didn’t just want to break it by a few pounds. I wanted to annihilate it!
So I decided that 525 lbs was the goal!
I trained harder than before and was pushing for as much progress as I could! But, unfortunately, that lead to injury.
Again, I had no help with proper technique or rest and recovery. All I knew was that I needed to squat low and squat often. So I did, and my hips were not happy about it.
In fact, I did so many things wrong that I still have to fight the bad habits I grew over my first few years of lifting.
Well, long story short, the most I ever squatted in high school was 435×2 with a belt and spotter assistance.
The next few years were waves of progress and regression. I would build a lot of strength, then get injured. Learn from it, and progress again. Over and over again. Always learning and growing.
All I can say is that I wish I found a website like this one back in those days to help me along!
I even broke my back in 2012 (unrelated to weight training) in which I was told to lay in bed for 5 weeks and never lift heavy again. That didn’t happen, but I did learn a lot from it!
My 525 lb Squat Redemption
Well, after all these years of learning through both education and experience, I have healed my body, corrected my mistakes and become ready for my redemption!
And here it is! My first, but not last, ever 525 lb squat!
What I am most proud of is my journey getting here. It was a long hard road, but I accomplished it on my own terms. I don’t take supplements or drugs and only use minimal support (my knee sleeves are there for looks, not so much support. They are too big and torn out on both sides so they slide down my legs as I walk.). I learned from my mistakes and only grew stronger from them.
Thank you to everyone that has supported me along the way. Thank you to my dad for recording this life-changing event. And to me…
“Yo, Ryan…we did it!”
If you want to learn how to do it too, get my 12-Week Squat Program which I used to accomplish this feat of strength!
Now, of course, I am not stopping all lifting and moving onto other things. I will always be a powerlifter because I love the sport. I will continue to get stronger in all my lifts, but I am proud to have accomplished my main goal after only a mere 10 years!
Tendinitis sucks! Especially for those of us that love to workout and get stronger. And it doesn’t matter where the pain is (wrist, elbow, knee, ankle, etc.), it is going to slow you down and hold you back from what you want to do. So, this article will teach you the best and fastest ways to treat, prevent and cure tendonitis using a Voodoo Muscle Floss Band and Medical RICE Treatment; to decrease inflammation and pain, quickly.
First, tendonitis, also known as tendinitis, is inflammation of a tendon. It is commonly caused by muscle overuse or repeated improper movement. And if not corrected and treated properly, it can lead to a tendon strain, or tear. Which will keep you out of action for months, or even years. So take this minor inflammation seriously.
What makes tendonitis such a hard injury to treat is your tendons themselves. Tendons are a connection between muscle and bone. And they hold similar properties to both. For example, they are slightly stretchable like a muscle but dense like bone. And they take a lot longer to heal than muscle because they are not vascular (do not have veins).
Muscles are quick to heal because they are vascular and have a lot of blood flow. But tendons are not so the healing process takes a lot longer. Plus, they are in constant motion just like your muscles but take longer to strengthen. Which means they need to avoid being broken down more than they are built up. As that is how this all occurred in the first place.
With that being said, let’s get into how to treat tendonitis and prevent it from occurring again.
Best Treatments for Tendonitis
Whether you have acute (short term) or chronic (long term) tendonitis, the treatment is the same. It will just take longer to fix the longer you put it off.
You need to increase blood flow, while decreasing inflammation.
To treat tendonitis or any inflammation, you need to both increase blood flow and decrease inflammation. The greater the blood flow, the faster the healing. However, the greater the blood flow, the more chance of building up inflammation. And, though it is your body’s healing mechanism, inflammation causes pain.
So, the goal is to allow enough inflammation for healing to occur, while decreasing pain as much as possible. With all this in mind, doctors came up with the RICE Method Treatment.
RICE Method – Tendonitis and Inflammation Treatment
The best protocol for treating any inflammation is known as RICE (Rest, Ice, Compression, Elevation).
Rest the tendon and affected muscle group as much as you can. This means you need to take some time off from all activity. And decreasing the intensity or taking it light will not work, because the problem is not the intensity of the movement. It is the movement itself.
For acute tendonitis, you can likely take 10-14 days off from all activity and be back to 100%, if you follow the entire RICE Treatment daily during your time off.
For chronic tendinitis inflammation, it depends on how long you have put off treatment. But you will likely need to avoid as much activity as you can for at least 1+ months.
Ice the inflamed area for 20 minutes on and 40 minutes off, as often as you can. This means all day, every day.
It is best to use actual crushed ice in a thin plastic bag applied directly to the area. Do not put a towel or even paper towel between when using real ice because you need the cold to get deep into the tissue.
However, if using an ice pack, you MUST put a thin towel or a few paper towels between your skin and the pack. This is because your skin freezes as 30 degrees Fahrenheit, and ice packs can get colder than that. But ice melts at 32 degrees Fahrenheit so your skin will never freeze from normal crushed ice.
For even faster results, apply heat to the affected area during your 40-minute bouts off cold. However, always finish your sessions with cold.
This is because cold decreases blood flow and decreases inflammation. While heat increases blood flow but also increases inflammation. We want your body to have better blood flow to help repair your tissue, but it is more important to decrease the built-up inflammation.
So always finish with cold, before taking a break from the regiment.
The 5 Stages Of Cold
While icing, you should feel the affected area go through the 5 Stages Of Cold. That is how you determine if your icing is effective or not. These 5 stages are:
Stage 1 – Cold
Stage 2 – Burning
Stage 3 – Tingling
Stage 4 – Aching
Stage 5 – Numb
It normally takes about 5 minutes to go through the first 4 stages. But if you can get through it, then you will be numb and can go for as long as is needed.
Plus, the more you do it the more your body will get used to the sensations and eventually it will learn to go straight from cold to numb.
Compression & Elevation
Compression and elevation both help to decrease inflammation by decreasing blood flow and draining the area of inflamed fluid. Compressing the affected area prevents it from filling up with inflamed fluid. And the higher you elevate the area above your heart the easier it is to drain out any bad fluid.
Realize that sitting in a recliner with your feet up does not count as elevation. The affected area needs to be at least 12 inches above your heart. And the higher the better for drainage.
Unless there is major swelling, you do not need to focus a lot on these with tendonitis, but they can help while icing.
Voodoo Muscle Floss Band
The Voodoo Muscle Floss Band, originally created by The Ready State (formerly known as MobilityWOD), was designed to treat and cure Tendonitis in athletes. And it works REALLY WELL! Most people are 75-100% cured after just one 2-5 minute treatment!
WARNING: Though the Voodoo Muscle Floss Band works very well, it is EXTREMELY PAINFUL! If I was to describe it, most people think it feels as if their skin is being peeled off for 2-5 minutes. And almost everyone cries (even grown men that think they are tough).
But if you can get past the pain, you will almost instantly be cured!
So the way that I think of it is this…you can either feel a little bit of pain over a long period of time. Or feel a lot of pain over a short period to be healed. Your choice.
Over-the-counter anti-inflammatories can help with some pain relief. However, by decreasing inflammation, they slow down the healing process. So only use them if absolutely needed, and do not think that they are healing the injury.
Foam Rolling and Deep Tissue Massages can help to relax your tight muscles pulling on the inflamed tendon, and therefore help to relieve pain. This is preferred over stretching the surrounding muscle groups because stretching increases the stress placed on the tendon.
So, do not stretch the tendon until all pain has gone away for at least 7 days. And focus the massage on your muscles, not the inflamed tendon.
Acupuncture can help by increasing blood flow to the affected area and therefore helps your body heal itself, only faster.
IcyHot Patches and creams, or other related topicals, do help you feel good through different skin sensations. However, on the deep tissue level, where the actual problem is, they have no effect.
If you are an athlete and need something to help you “play through it”, then give them a shot. But it is not recommended as the more activity you do the longer the healing process will take.
Now that you know how to treat your tendonitis symptoms, let’s go over how to prevent and cure it from happening again.
Here is how to prevent tendonitis from ever holding you back:
Learn how to move properly
Increase Your Mobility
Build Strength and Endurance
Again, one of the most common ways to develop tendonitis is through improper movements. If you move in a way that your body was not designed to move, then you are placing extra stress on your muscles, joints, and tendons. Your tendons are the weakest of the 3 and are therefore the most common to show warning signs and/or tear.
How to move properly for you depends on the activities you do and the sports you play. But if you can do most bodyweight exercises perfectly, you are off to a great start.
We know, stretching is boring and painful. But it is one of the best ways to help prevent injury in any activity that you do. Movement just simply isn’t enough. You need to force your muscles, joints, and tendons to work properly. And the more you neglect them, the harder it will become.
Again, DO NOT STRETCH YOUR INFLAMED TENDONS! If you do, you risk tearing them! Wait until the pain has gone away for at least 7 days. Then start back with light stretching and slowly increase over time.
In the meantime, massage the surrounding area instead.
Fact: The stronger you are, the less likely you are to injury your muscles and tendons. It is the weakest muscle/tendon in a chain of movements that gets overworked and fatigues the fastest, leading to an overuse injury in the form of tendonitis. So work your weaknesses and don’t neglect any area.
Remember, the tendon that is inflamed with tendonitis usually attaches to the weak muscle that needs to be built up.
Most Common Examples:
Patellar Knee Tendonitis = Weak Quads
Bicep Tendonitis = Weak Biceps
Tricep Tendonitis = Weak Triceps
Of course, the opposing muscle does play a huge role in this as well. For example, with patellar knee tendonitis, those with weak quads usually have really strong hips and hamstrings that put more stress on the knee-tendon.
And improper movement is another factor, but if the muscle is strong, it is still less likely to develop tendonitis.
Overall, tendonitis inflammation can instantly hold you back from your sport, training or other activities. But if you use the RICE treatment to decrease inflammation while increasing blood flow, you will be back to action in no time! Then make sure you always follow our tendonitis prevention tips so that you can be cured for life!
What is Cancer? What are the Signs and Symptoms? Am I at Risk for getting Cancer? And how can I prevent it? These are some very common and important questions to ask about this terrible disease known as Cancer. This article will tell all and even teach you about using prevention as a cure for cancer!
Plus, join the fight, and help cancer victims when you buy a shirt today!
First, I want to begin by stating that, to date, there has not yet been found a cure for cancer. Cancer is a disease that the best doctors and scientists in the world are still trying to truly understand; to better help care for those with it.
This article is not meant to give false hope that a new discovery has been found. Or to argue against qualified medical professionals on how to treat cancer of any kind.
This is merely a helpful guide, for both those with and without cancer, to better understand how to decrease its negative effects. And how to prevent it from ever occurring to you.
With that being said, let’s begin…
What is Cancer?
Cancer is a disease where your body’s affected cells grow rapidly, randomly, and without control; blocking normal cell growth. This continuous growth forms into what is known as a tumor, or group of continuously growing cells. These cells can break off of the tumor and spread to other areas of the body, adding to the damage created by this unforgiving disease.
Tumors are also dangerous because they affect the cells around them, and start to modify the functions within the body’s systems to where the systems can no longer do their job properly. And if the cells within a system cannot perform their job, then the system breaks down and that body part no longer functions.
Imagine if that was your lungs, bones, or digestive system (colon). If any of those systems no longer function properly, then we will soon be brought to the harsh reality of cancer.
We Are All Born With Cancer
The truth is, we all already have cancer.
We are all born with cancerous cells within our bodies. If we did not, we would not be alive. Cancer is just a continuous growth of cells that can get out of control if triggered. That is why we see cancer occur at all stages of life. Even in children.
We all have cancer cells. Though many of us will live a long healthy life without ever experiencing its devastation at work.
Why is simply unknown. But we can speculate that it is due to the cancerous cells being triggered by a combination of unhealthy living, heredity, and old age. And the more triggers you send to your cells, the more likely you are to start having them grow rapidly.
If un-triggered, then you will likely never get a tumor. So the best way to prevent cancer is through healthy living.
Signs and Symptoms of Cancer
Before continuing, here are some common signs and symptoms that may help you determine if someone has cancer.
Unexpected Weight Loss
Fatigue – felt often
Pains – that are reoccurring or in specific common cancer sites
Next, here are some physical guidelines that can help you better determine if you have a “healthy” amount of exercise and body composition to help prevent cancer:
Weekly Exercise Minimums
Below is a chart stating the minimum amount of weekly exercise you need to do in order to maintain a healthy body and prevent cancer. But realize that these are only minimums. And if you truly want to be healthy, you should do at least twice as much exercise, if not more.
% VO2 Max
Minutes / Day
Days / Week
A Combination of these 2 Intensities
Reference: Williams, L., Wilkins. (2019). ACSM’s Guidelines for Exercise Testing and Prescription. American College of Sports Medicine. Tenth Edition. [Text]
Note: These are the weekly physical activity minimums as stated by the American College of Sports Medicine for an individual to obtain the physiological benefits of exercise required to not be considered sedentary, or without exercise.
First of all, I know that most people do not know their VO2 Max. Also known as, the maximum amount of oxygen your body can use at one time during exercise. So let me simplify it for you.
Moderate-intensity is a pace that you can maintain for an extended period of time. And is intense enough that you cannot maintain a conversation during the activity. Think of it as between a 4-6 difficulty on a 1-10 scale. 10 being the hardest thing you have ever done and 1 being just above rest, such as standing.
Vigorous-intensity is a near-maximal intensity where you are working at a rate in which you may need to stop and do multiple bouts within the given time. Usually, this exercise lasts only 3-7 minutes per bout and is between a 6-8.5 on a scale of 1-10.
Why Do We Care?
Now, why do we care about VO2 Max and meeting the exercise minimums, suggested by ACSM? We care because it has been shown that an increase in VO2 Max, also suggesting an increase in heart efficiency, decreases the rate of all-cause mortality.
This means that the more efficient you are at exercising, the better chance you have to avoid all causes of death by cardiac (heart) instances, illness, and disease.
This, of course, does not guarantee that you will not have something like a heart attack or cancer occur. But it greatly decreases your chances.
ACSM Body Composition Guidelines
Another way to decrease your all-cause mortality and prevent illnesses, such as cancer, is through maintaining healthy body composition. This is what the ACSM gives as basic guidelines for body composition:
BMI, or Body Mass Index, is a measurement of body mass density. This measurement is the leading standard for determining the risk level for all-cause mortality. Or the likelihood of death from a heart-related incident (heart attack, heart disease, etc.) or illness (cancer, life-threatening diseases, etc.).
Body Mass Index (BMI) Risk Level and Classification
Obese – Class 1
Very High Risk
Obese – Class 2
Obese – Class 3
*Risk Level is greatly increased when paired with a large waist circumference.
Reference: Williams, L., Wilkins. (2019). ACSM’s Guidelines for Exercise Testing and Prescription. American College of Sports Medicine. Tenth Edition. [Text]
Your waist circumference is a measurement around the largest area of your stomach, or just below the navel.
While standing with feet together, arms at sides and feet relaxed, take a horizontal (level) measurement around the narrowest part of the torso between the umbilicus (belly button) and xiphoid process (base tip of the sternum).
Waist Circumference Risk Level
<80cm / <31.5 in.
<70cm / <28.5in.
80-99cm / 31.5-39in.
70-89cm / 28.5-35in.
100-120com / 39.5-47in.
90-110cm / 35.5-43in.
>120com / >47in.
>110cm / >43.5in.
*Risk level is greatly increased when paired with an obese BMI measurement (≥30).
Referenced by: Williams, L., Wilkins. (2019). ACSM’s Guidelines for Exercise Testing and Prescription. American College of Sports Medicine. Tenth Edition. [Text]
Muscle vs. Fat Tissue
By improving your body composition, you are much more likely to live a longer, healthier, cancer-free life. As you will place less stress on your body’s systems, allowing them to function better.
However, both your BMI and your Waist Circumference present the same health risk; whether your mass is made mostly of fat or muscle tissue. In fact, the stress on the heart may even be greater in those with more muscle.
This is because muscle tissue has blood vessels and must be maintained. While fat is simply stored, with little maintenance. And muscle puts increased stress on the heart to function at a higher rate at all times.
So it doesn’t matter if you are made mostly of rock-solid muscle or fat. The same risk applies because it is based on your heart. Not based on your tissue.
A lot is still unknown about Cancer. Except that we are all born with the potential for it to occur.
This is why we see children with cancer even though they have done nothing to trigger these uncontrolled growth responses. We simply do not know why they occur. And they can happen to anybody.
Even the most elite athletes can obtain cancer, such as Lance Armstrong. He was a world-class athlete and had multiple battles with cancer. But he survived them all. And he is a great example that cancer can be overcome.
Yet, the best treatment for cancer is still prevention.
And many people can prevent cancer, along with other illnesses, just by simply taking care of their body’s. If you live a lifestyle where you do not care for your body, then you cannot expect it to be able to protect you when you need it most.
However, just by taking a little time to exercise, eat clean, and avoid bad habits, you can greatly decrease your chances of ever getting a life-threatening illness. Then you can feel better and be there for the people and things that you love.
So I suggest that you choose to challenge yourself. To make a better life for yourself, and those around you by taking action. And fight back against cancer, by preventing it all together!
I know it is not always easy and many of us already do way too much. But we have to put ourselves first sometimes to better be able to help others.
And that can be as simple as just being there for them in the future. And not placing the stress of possibly preventable illnesses on them.
So take action and be different today. Because tomorrow may be too late.
Of course, we all workout to get stronger. Yet, few people truly understand how to build strength properly. Then, even fewer people know how to continue building strength over time. This is because the stronger you get, the harder it becomes. That is unless you know what you are doing. This article will go over the 3 best ways to build strength for years to come!
Getting stronger is simple, it just takes a lot of hard work.
First, building strength is very basic and, over time, can be boring. As most people are looking for a new innovative way of how to workout, because it is more exciting than the simple formula that has been around for decades. The thing is, the ways to build strength have been the same since the start of time.
Now, to clarify, what we mean by building strength is your body’s ability to do more work (training volume), or lift more weight (training intensity), than before. By increasing your work capacity, or the amount of total work you can withstand, you are stronger than before. This is the same as the ability to lift a heavier weight.
These are the 3 best ways to continuously Build Strength:
First, by improving your technique you will train your body to move more efficiently. And as a result, improving your leverages will ultimately increase your strength potential; also known as, the ability for your body to get stronger.
Improving your technique includes improving your positioning throughout the lift; so that your body moves through the strongest positions. A simple way to picture this is by imagining lifting a weight off the ground. Such as during a deadlift.
During the deadlift, if you have an improper or inefficient technique, such as standing back away from the weight a foot or so, you will be out of position during the entire lift. Then you will not be able to lift as much weight, because your body will not be in the strongest position with the greatest amount of leverage. This improper positioning is often seen through back rounding and shoulder shrugging. And, of course, this would also increase your risk of injury.
However, by simply improving your technique by lifting the load closer to your center of balance you will improve your efficiency and be able to lift more weight. It is as simple as that!
What many people fail to realize during any exercise is that how you set up for the lift is equally as important as actually performing the lift. This is because if you set up improperly, the lift has no chance at being technically efficient, as you are already out of position. So, by simply setting up properly, your body has a better chance of using the proper movement pattern throughout the entire exercise.
Research says that it takes 300-500 repetitions to learn a new movement pattern and 3,000-5,000 repetitions to correct an improper movement pattern.
And, along with improving your set up, you can further improve your technique by improving your movement, or motor pattern. To do this you have to repetitively practice the same movement pattern over and over again. This will increase your body’s neurological signal to each muscle and further your movement efficiency.
It has been found that it takes 300-500 repetitions to learn a new movement pattern. But it takes 3,000-5,000 repetitions to correct an improper movement pattern. That may sound intimidating but, if you break it down, it is not as difficult as it seems.
To improve a movement, such as a squat, you can do as few as 10 repetitions a day for 30 days to start seeing a change.
With that in mind, it is best to learn how to move properly from the start of training by getting assistance from a trained professional. Or by training yourself with the right knowledge, as we provide here.
Just remember, technique improvement is a never-ending task that will always be changing as your body grows over time. But, as your positioning, neurological efficiency, and overall technique improve, your strength will increase dramatically!
Next, another way to increase your strength is by simply getting bigger. By gaining size and increasing your body mass you will be able to withstand heavier loads as they are lighter relative to your body weight.
By simply getting bigger, by building more muscle or increasing body fat, you will improve your mechanical leverages and allow for greater support. Of course, increasing your muscle size and density will allow for stronger contractions. But, as your muscles grow, they will also have a better angle of pull.
This is because as a muscle grows it slightly changes the angle the muscle fibers lay in and pull from, which allows for more efficient contractions. Plus, as your muscles grow, they will increase the number of myofibrils (“pulling chains”) within each muscle fiber. This will create more connections for your muscle to pull with, leading to a stronger contraction. But do not confuse this with increasing your number of muscle fibers.
You Cannot Build More Muscle Fibers
You are born with a certain number of muscle fibers within each cell, which cannot change. So the only way to grow muscle is through increased density or size. Both of these forms of growth increase the number of actin-myosin connections (the cells that go through the action of contracting each fiber) within each myofibril. And therefore the ability to create tension within a muscle.
The definition of muscular strength is the ability to create tension within a muscle. Any stress placed upon a muscle, which it initiates growth, will increase the muscle’s ability to create tension; through the addition of more myofibrils or actin-myosin connections.
However, body fat can also allow for greater strength gains. Though the addition of body fat does not directly improve the contractibility of a muscle it does also aid in improving the angle of pull; by adding mass and increases the energy storage within each muscle.
So if you do nothing else towards building strength, getting bigger alone will make you stronger.
Third, the most common way to increase strength is by consistently doing more work than before. This can be an increase in the total training volume or an increase in training intensity.
For example, if one week you do a certain number of repetitions with a particular weight. And then the next week you do more repetitions, you are building strength. Similarly, if one week you use a certain weight; and the next week you do the same exercise with a heavier weight you are, again, increasing your strength. These are the simplest formulas used by strength athletes to build strength.
Both of these progressive overload techniques are useful in building strength. And are commonly used together in a workout program. However, for both techniques to work, they must be done consistently over time to truly increase strength.
When building strength, your body will adapt to the stresses you place upon it. By continually increasing the stress placed upon your body, it will adapt by becoming stronger.
However, if you place too much stress upon your body without proper recovery your body will not be able to adapt fast enough. And you will see a breakdown in the form of injury or weaknesses of some kind.
Strength training is something where what you put in is what you get out. If you only put in a minimal amount of work you will get a minimal amount of results. If you train hard, stay consistent and always push for progress then you will continue to get stronger.