• Casey Zander

Don't fall in love with your training routine

People want results in the gym. Real results. If a person is going to designate true time, energy, and effort into exercising, they will want results. Despite this fact, people often fall into the monotonous routine of training the exact same movements, at the same set and rep or intensity range each week with no results.

Don't get me wrong, I am a huge believer in keeping a training split constant at the same movements. The body loves things like pattern overload, consistency, and predictability each week. The key factor with this is understanding how progression works to add strength each week at a specific set and rep range.


There is no magic set and rep range, or even workout routine for that matter. The crucial factor that boils down to a quality training split is progressing at the movements you are doing. If no progression occurs with added weight at a given set and rep range or added reps or sets at a set weight, no physical progress will occur on on your body. If you are not giving your body a reason to change, than it doesn't have to.

My video describing how I structure my own set and rep ranges listed above.


People run into problems when they lose the mindset of exercising with purpose, or specific goal weights and targets to hit in the gym. This leads to no new muscle growth, no new muscular or nervous system strength, and little to no physique progress.

Falling in love with your current training routine is the number one way to ensure that you will not make progress unless the movements you do, are tracked and progressed at.


The reason people do the same workouts each week at the same set and rep ranges with the same weights is that it's easy. It becomes easy to remember what you did the week before and consistency then becomes that persons only goal. What they need to do is DOCUMENT PROGRESSION. A notebook should be used in the gym to track every single session. This will help keep the person accountable and will drill the mindset of always shooting for strength progression.

With this mentality, over the course of time, plateaus will come. Strength will be harder and harder to improve on over the years as the law of diminishing returns seems to always kick in.

Attached is my list of top ways to make sure a plateau is never an issue!


Building a body is pretty simple. Regardless is you are male or female, young or old, in shape or out of shape, it requires progressive overload training. If the body is not forced to change it will not. There is nothing wrong with falling in love with your current training routine as long as it is backed by progression and weekly target goals in the gym to shoot for. Strength based progression will be your best chances at building the body of you dreams.

I have kept my training split the same each week for 4 years in a row. The difference between year one and now is that I am 10X stronger at the same movements.

See attached my blog post "If it ain't broken, don't fix it."

It is never necessary to change your plan if your are constantly advancing at it. However, if you have fallen in love with a routine that never yields results, its time for a change.

#trainingroutine #trainingplan #lovetraining

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