Build Massive Muscle 101

If you ask a number of random jacked guys at your gym,

“How do I build bigger muscle?”

…you’ll probably hear different replies.

“Lift your 1 rep max,” says the powerlifter…
“Pump ’em out with isolation,” says the bodybuilder…
“Switch up your workouts,” says the crossfitter.

This means that you may have to follow a PUSH-PULL-LEG split, add a whole body HIIT workout somewhere in between, and feel extremely exhausted after your workouts because the last meal you had before going to the gym was 5 hours ago!

If you are a busy professional, I know it’s a struggle to even fuel your body throughout the day, much more give all that you’ve got when you train after work hours.

To add to that, it’s confusing enough to know exactly what you need to do when you finally make it to the gym. You spend half the time trying to guess where to start or what to do.

Your time is limited.

You can’t waste a second doing random exercises that will never give you results.


Build Massive Muscle 101

According to a review paper by Brad Schoenfeld in 2010, there are three (3) ways to build more muscle:
mechanical tension, metabolic stress, and muscle damage.

Each one of these answers above could be true to some extent, but in reality, a combination of these three is important to build massive muscle.

1. Mechanical Tension, a.k.a., “Lift Heavy
The first key is to generate the largest amount of force (heavy weight) possible through the full range of motion.
Mechanical Tension is maximized by doing compound lifts like Barbell Squats, Rows and Bench Presses.

Begin your workouts focusing on MOVEMENT first, before going for isolation.

It is important to incorporate these basic movement patterns:

1. Hinge – Deadlift, Barbell good morning, Swings, Hip thrusts
2. Lunge – Split squat, back lunges, Bulgarian split squats
3. Push – Bench press, Shoulder Press, Push-ups
4. Pull – Pull-up, Bent-over row, seated rows, Unilateral rows
5. Squat – Back/Front squat, Goblet squat
6. Carry/Stride – Farmer’s Walk, Overhead Carry

Interestingly, mechanical tension does not mean you have to do your max every single time! In fact, a 2013 study by Pinto suggested that staying around 90% max is optimal for muscle growth on the bench press with an isometric contraction.

Also, each movement has a different ‘sweet spot‘ of mechanical tension. Test out your capacity for each lift – exercises like the squats and bench press is great at 3 to 5 reps for 4 to 6 sets at up to 90% your max, while others like the barbell rows and hip thrusts can benefit from a range of 8 to 12 reps of 2 to 4 sets below 90%.

EXERCISE: 3 to 12 reps at 4 to 6 sets at 70 yo 90% max.

2. Metabolic Stress, a.k.a., “Feel the burn
Your body experiences metabolic stress when you start feeling the ‘burn.’ This means that there’s ‘metabolite‘ accumulation in the muscle, including lactate, phosphate and hydrogen ions in muscle cells.

Metabolic stress happens when a person does steady muscular contractions without any rest in between reps (reverse direction before lockout on the joint) which prevents blood from escaping the veins, causing the muscle to ‘swell.’

To train for the pump, work each set to failure by doing as many reps as possible (AMRAP) with short rest periods in between sets.

Exercise: 3 to 4 sets x 12 to 20+ reps at 1/0/1/0 tempo.

3. Muscle Damage, a.k.a., “Sore but not sorry
Your muscles experience fatigue when you perform slow negatives at full range of motion and maintain high tension. Adding variety to your exercises also contributes to this.

To get to the point of muscle damage, volume is your friend.
More reps, more sets, and even more exercises on the same muscle does the trick.

Exercise: 2 to 5 sets x 8 to 12 reps at 4/0/1/0 tempo.


Putting it together

Now that you’ve filled your arsenal with these three keys to build massive muscle, it’s time to put it in your program.

You’re probably doing most of the exercises, and we only need to make a few changes on how you do them!

There’s two ways to incorporate these in your workouts:
1. Undulating Periodization – instead of just following a strength focused workout at 8 reps for the next few weeks, cycle through these three keys over the course of one week.

Day 1 – go for mechanical tension, focusing on compound lifts for 2 to 5 sets of 5 to 12 reps, up to 90% of your max.
Day 2 – work on metabolic stress getting the pump, and
Day 3 – say hi to ‘volume’ doing more reps, sets, and various exercises for muscle damage.

2. Concurrent Periodization – this is good news for you if you are a busy professional who have a limited time for the gym!

No need to train 7 days in a week.

You just have to suck it up and go over the three keys to massive muscle. And being a high performing individual that you are, I know that you can push through it!

Start with one or two compound lifts focusing on mechanical tension. Then transition to metabolic stress, adding more reps, and then finish off with muscle damage


Are you a busy professional ages 27 to 35 years old who wants to…
...maximize your limited time to train at the gym,
…bring back the energy you had 5 to 10 years ago, and
…escape the boring routine at work and follow an exciting way to train to get stronger, faster, and feel more athletic?

I know that your time is precious and you can’t waste any second following random exercises at the gym!

Your energy supply is running out especially after a long, stressful day at the office.

I’m sure that more often than you want to, you tend to just go for your favorite selection of exercises when you finally get to the gym.
Or worse, you hop on the treadmill for 20 minutes at the lowest setting, and that’s your workout for the day.

This is a waste of time.

And with your time being more valuable, you’d want the most out of it!

That is why I developed the Athletic Pro Workout.

The Athletic Pro Workout is a 4-week training program with the best and most efficient exercises to help you
…build more muscle,
…lose some fat,
…feel 5 to 10 years of younger energy, and
…become the real-life athlete that you truly are!

Complete with exercise videos and step-by-step coaching instructions, you will know exactly what to do when you’re at the gym.

No more wasting your time guessing what to do.

And no more random workouts.

Get the results that you want without spending too much time training.

Best of all, I’m offering a limited amount of spots for this coaching program for FREE!

If you want to turn from a busy pro to an athletic pro, simply fill-in the form below and I’ll be in touch with you.


Train with you soon!



Coach Billy


5 Misconceptions about Online Fitness Coaching.

online-coachingOnline Fitness Coaching is a new trend in the Fitness Industry that you may or may not have heard about. Simply, it is a coaching program where a client gets training advice, direction, and motivation remotely from a Personal Trainer mainly through means of email, social media, and phone or Skype calls.  This removes almost all of the obstacles clients face when working with a Personal Trainer to maximize their workout and reach their goal. Imagine having a Personal Trainer who will help you with your exercise program, give you instructions on how to do the exercises, and even motivate you through your workouts without the hassle of finding that spot in your busy schedule just to spend an hour with your trainer! You also have the luxury of getting not just a certified, but a qualified Coach to help you. You see, when you go to a gym and look ask for a trainer, the management will only give you the most available trainer to fill in their empty schedule, but not necessarily qualified to help you reach your goals. That is where horrible gym stories with Personal Trainers originate! If you take advantage of the technology of today, you can get a great trainer wherever you are in the world without the hassle and for less cost!

You can get the same expertise, direction, and support that you need to reach your goals from Online Fitness Coaching! However, there are still some misconceptions about remote coaching that makes people think that Online Fitness Coaching won’t work for them. I hope after reading this, you’ll realize how valuable Online Fitness Coaching is and that it is one of the best options you have to help you reach your goals!

Here are the Top 5 Misconceptions about Online Fitness Coaching:

1) Any Personal Training, including Online, is expensive.

72c233b13ebebbac25dd2206653997402750cc36c9c71aa0fa6d9ef86ed99a11Personal Training can be quite pricey.  A single session with a Personal Trainer at a local gym would cost at least $40 an hour. At the gym that I work with, a session is only 25 minutes long for the same price! The price goes up depending on the Trainer’s level, qualifications, and the kind of gym you go to. Some Personal Trainers can charge up to $200 an hour! And another thing, the gym where the Personal Trainer works at probably adds cost to their fee like overhead charge, maintenance, membership, and other admin fees. To successfully reach your goal, you ideally want to train twice a week with your Personal Trainer at a minimum. This means that you have to cash out $240.00 to $1600.00 per month just to spend an hour with your Trainer! Of course, there are the reasons for the price and what matters is the value. Ask yourself, ‘Am I making progress? Do I see results? Is my time with my Trainer worth it?’ Now, the good thing about Online Fitness Coaching is that you can connect with a Trainer without the extra costs associated with the gym they work at.  The trainer delivers the same advice and expertise for a lower price. Online Fitness Coaching costs at an average of $100.00 per month. This reduction in price is due to the fact that the Trainer obviously doesn’t spend one whole hour with you per session, but instead uses that precious time to make your daily or weekly program, give you updates, answer your email questions, and send you motivating emoticons! Online Fitness Coaching is a very affordable alternative to Personal Training for you without compromising on quality.

2) My Trainer won’t see if I’m doing the exercises correctly or check my form through Online Coaching.

tumblr_mc2vyc8d3G1rita9ao1_400This one is a very reasonable concern – you hire a Personal Trainer mainly to supervise your exercises and workouts to see if you are doing them correctly and efficiently to reach your goal, and that you won’t hurt yourself. How can this be possible if your Trainer is not currently present with you in the gym while you workout? The answer to that is how well you maximize technology to your advantage! With Online Fitness Coaching, your trainer will give you all the information and exercise instruction that you need for your workout to be successful. This includes your daily workout routine, how to do each exercise, videos, and coaching instructions. Your program is updated each week (depending on your trainer’s program), and your trainer is available to you 24/7 with a click of a button! If you have any question that you want to ask your trainer, or if you are not sure if you did the exercise correctly, simply take a short video of yourself doing the exercise or even just write down your concern and send it to your Online Fitness Coach. Exercising is not rocket science, and you will only hurt yourself in the gym if you try unguided and unsupervised stuff that you see from the internet. Online Fitness Coaching maintains that much needed guidance and supervision that you get from hiring an in-person Personal Trainer, for less cost!

3) It’s the same as watching videos through YouTube or DVD’s

giphy During the 80’s and 90’s, aerobics became the trend in the Fitness Industry to promote the pursuit of health and fitness to a large number of people. Aerobics is a form of rhythmic, sometimes dance-like, routine of exercises that aimed to address strength, endurance, and flexibility at the same time.  It is usually done in a group class (thereby promoting fitness to more people) and is led by a single fitness instructor. As technology improved in the 90’s, you don’t need to attend a physical class every time you want to do aerobics – you can just buy a video of your favorite fitness instructor like Jane Fonda or Billy Blanks and do the aerobics workout at the comfort of your home! This may be one of the earliest form of Remote Fitness Training where you don’t need to be with a trainer or fitness instructor physically to do an hour or so of exercise.  But, remote fitness coaching has greatly improved from that stage. With Online Fitness Coaching you can talk with your trainer about your individual needs and specific goals. You won’t be aimlessly following some awkward and confusing steps, but you will be doing a custom-tailored exercise program that is tailored to your needs and goals.

4) I don’t have access to a gym so I can’t do the exercises my Coach will  give me.

plank w babyThe gym is an ideal place for people to go to if they are seeking to improve their physique, reach a higher level of  fitness, and reach their goal. But, the gym is not the only place to go to. One of the amazing advantages of Online Fitness Coaching is that you don’t always need a gym to work out! This is great for you if you are staying at home and is busy taking care of your kids, or if you are someone who is always away for a business trip, or if you will be going to a long vacation but still want to keep up with your training.  In any case, Online Fitness Coaching gives you freedom because you can train anywhere you are in the world, anytime. Whether it’s your living room, backyard, garage, hotel gym, or any park outside, you can have your training program and exercises custom made to fit your current needs. The program is flexible, so you can have days where you train at a gym, and days you train off and away. This also gives you accountability and motivation because you have less excuse not to work out! Even if you have a scheduled trip, your Online Fitness Coaching program can be modified to be aligned with your schedule.

5) I can do it myself.

newbie-759x500Now, you may think that you can easily search the internet, look up exercises and workouts through Google, and develop your own exercise routine. Guess what? you can do that and you can be successful at it! Whatever workout routine you make may work for you for a week or for a few months, and you may even see results, but eventually your body will adapt to it and you’ll need to apply some sort of progression to your workout. You can do it yourself, but whatever result or progress you see will only last for a while. It will take a longer time to get to your goal. Online Fitness Coaching provides expertise in exercise programming, goal setting, and motivational coaching to help you reach your goals faster. There will also be a higher level of accountability because you still have to let your trainer know how you did each workout week, or how you did with your diet for the past days. You see, it’s not about whether you can do it yourself or not, but it’s about the expert guidance, advice, and motivation that you’ll get from Online Fitness Coaching


Online Fitness Coaching has been in the Fitness Industry and is thriving because it works and people have seen results through this alternative to Personal Training. Train with direction, guidance, and advice from an expert trainer that you can trust! Fitness Coaching for Me provides this opportunity for people to access Personal Training wherever you are in the world, for a fraction of the cost! Try out our Package 1: Novice program for only $7.50 CDN per workout if you want to train 3x a week! Subscribe for four weeks and we guarantee your satisfaction, or you get your money back! Subscribe here or contact us for more information.


*also check out the Benefits of Online Fitness Coaching here

How to Get Results From Your Workouts? Develop These Habits!

We all train for a goal in mind. At the end of the day, everyone wishes to reach whatever goal that goal is! But results don’t show that easy. Most often, people fall off after just a few weeks of training when they don’t see the results they expect! It takes hard work, commitment, and perseverance. A lot of them. 124

I’m sharing a list of habits that will help you develop hard work, commitment, perseverance, and motivate you to continue training until it all pays off. These habits are based from established principles of training that elite coaches and athletes have been following for decades in their training. Elite athletes reach a high level of fitness simply because they follow these principles and commit to do them every training day.  Now I don’t expect you to automatically do them once you set foot in the gym or start your workouts at home. Patiently develop these habits and they will reward you with results!


  1. Use a Training Log.

Coaches record their athletes’ training and progress every training day, every season, every championship or loss. When you exercise, you can easily see the areas where you are improving or where you need to grow if your training is written down. Use a notebook, training journal, or take advantage of technology and download an app. It’s hard to remember all of the specifics: weight, tempo, and repetitions. Writing everything down on a training log will give you direction every time you come to train so you don’t feel lost.


  1. Focus on your Goal and Vision.

It’s easy to be distracted once you start exercising. Always keep your goal in mind whenever you start your workouts. Imagine yourself reaching your goal whether you want to lose weight or put on muscle before and during your workouts. There will be times that you want to quit. Always remember why you’re working so hard! Close your eyes and visualize where you want to be then push yourself to work harder to reach it!

Tweet this: “Always remember why you’re working so hard! Close your eyes and visualize where you want to be then push yourself to work harder to reach it!”

  1. shutterstock_214172668-e1421699464703Be Consistent.

I’m sure that you’ve searched the internet and found a hundred other workout programs. There are a lot of people who will make a lot of fantastical promises pertaining to the results of their programs. And there will always be a “trending” workout that you’ll see in Instagram or Facebook. As a result, you’ll certainly feel a desire to change the current program that you’re on because you think that another you read about is better. Don’t. Stay on the course. Consistency is the key to success.


  1. Be Committed.

When you get in the gym, you’ll see people training differently than you. Some people might even approach you and tell you that their training worked for them so you should follow that instead. Guess what… Most people in the gym don’t know what they’re doing but many are good at pretending that they do! If they do know what they’re doing, they should also know about the principles of Individuality and Specificity which says that each individual is different and have their specific needs, goals, and fitness levels. So whatever program that may have worked for them doesn’t necessarily mean that it will work for you. Also, they should be familiar with another principle: “mind your own business.” Be committed to the workout that you’re currently doing and it will reward you in due time.

Tweet this: “Be committed to the workout that you’re currently doing and it will reward you in due time.”

  1. Progressive Overload.

Simply put, progressive overload refers to making everything a little harder each workout. Ideally you’re going to get a little bit better every time that you step foot in the gym on your path to packing on muscle. Progressive overload doesn’t just refer to weight. Common ways to use progressive overload include: using a heavier load, using the same load for more repetitions, doing the same amount of work in less time, performing more sets with the same load, using the same load through an increase in range of motion. These are certainly not the only ways but some of the most common to ensure continued progress. On the other hand, keep the word “progression” in mind every time you’re tempted to do more. Your body takes time to adapt but it will. You’ll get stronger, faster, fitter, and better.


  1. Rest and Recover.newbie-759x500

Even elite athletes need time to rest. When you start exercising, you will actually be breaking muscle fibers and get your nervous system tired as you push yourself. Take note of this: your body grows stronger during rest and recovery periods. Ignoring rest periods can be a limiting factor in your progress. Not only is it important to efficiently use your time but also to maximize a desired training response.


  1. Don’t Overdo it.

One of the positive after-effects of exercise is the release of endorphins, or the ‘happy hormones.’ It’s a chemical response of the body that results to a combined sense of achievement, satisfaction, and relief. You’ll see that exercise feels good, but don’t overdo it. Most people who find exercise as a struggle usually stayed on the cardio machine too much, or did too many reps than required.  Don’t think that more is better. It isn’t. Just enough is better. Get in. Work hard. Get out. Rest. Do it again.

Tweet this: “Get in. Work hard. Get out. Rest. Do it again.”

  1. Practice Makes Perfect.

Elite athletes do the same drills every single day. In this way, their bodies adapt to the movement and develop muscle memory. When start going to the gym regularly, you’ll meet people who have been working out for years yet never seem to show any major improvements in body composition or strength. Often the reason is that these people are always going for a record (i.e., always want to lift heavy). Training in the gym should be viewed as practice – a place where you continually work to improve. Dial in your technique and control the weight concentrating on feeling your muscle contract through each rep.


  1. Ask for a Spotter.

A spotter is someone who assists you on exercises and watches your form. They are helpful especially on complex exercises and when you go heavy. Some lifters feel like using a spotter demonstrates a lack of confidence. This could not be further from the truth. A spot can help build confidence and also allow you to push yourself further on certain sets whether it comes from verbal encouragement. Some movements, such as the bench press, often require a spotter to help lift the bar off of the pins in order to keep the lifter safe. Don’t be afraid to ask for a spot especially during sets later on in the workout. A good spotter will help you keep to your prescribed tempo.


  1. Focus on Technique, Not Weight.

Sacrificing proper technique for more weight will hinder your progress. It’s also a great way to get hurt. Common thinking is you need to add more weight to the bar if you want to put on more muscle but it isn’t true. Proper technique often recruits more muscle in addition to being safe on the joints ensuring that you don’t get hurt.


  1. Note Your Weaknesses and Improve on Them.

Great Coaches know not just their athletes’ strengths, but also their weaknesses. The Coach make their athlete do some work on their strength, and a lot more work on their weaknesses. There’s a trap that we all fall prey to where we like to do things that we’re good at and avoid things that we aren’t. It’s a vicious cycle. Stick to the program. There will be things that you aren’t good at. Embrace it. Take note of them and work harder. That’s how you improve. 

Tweet this:There will be things that you aren’t good at. Embrace it. Take note of them and work harder. That’s how you improve.”


  1. Patience.

Tempo. Repetitions. Frequency. These stuff require a lot of patience to keep doing. Follow the indicated repetitions in the program to get the desired response from your body. Most importantly, take note of the Tempo: this is both the most important and most ignored variable of training. You will see that the guidelines will be very specific. Stick to it. This is cliché but remember that top athletes are not born, they are made.


Great results don’t come easy. If they do, then everyone would be ripped, jacked, and joining the Ninja Warrior! That’s not how it is. You got to train hard, work hard, rest, then repeat. Try to add these habits to your routine one at a time and see how fast you progress as you practice!

Keep it up!

-Coach Billy

On Exercise Intensity: How hard (or easy) should I workout?

141_1Exercise Intensity – or how hard or easy your body is working – is often misunderstood or neglected, but it is an essential aspect of exercise because this determines whether you are burning enough calories and challenging your body to reach your goal, or you are just wasting your time in the gym! You want to get the most out of your workouts, but you also wouldn’t want to burn yourself out and get injured by working too hard.  Knowing the right intensity for your workouts will help you train effectively and maximize your time in the gym.

So how do you know if you’re working hard enough or too much? I’ll teach you three ways to measure exercise intensity:


The Target Heart Rate

First is through knowing your Target Heart Rate (THR). To reach your goals, you should exercise at a specific intensity based on your THR without going overboard and push your body too much! Now because you have a ‘target’ there is also a base heart rate known as the Resting Heart Rate (RHR). This how fast your pulse is while at rest and you’re not doing anything. According to the National Institute of Health, the average RHR for 10 years old and up is 60 to 100 bpm. Elite athletes could have an RHR as low as 40 bpm!

Follow these steps to know your heart rate during exercise:

  • Sit down and put your left hand on your lap, palm facing up.
  • Use the tips of your index and middle finger of your right hand to get your pulse by placing them together on top of your left wrist on the thumb side.
  • With a timer, count your pulse for 20 seconds and multiply it by 3 to find the bpm.
  • Compare your result to the table below:
Age Target Heart Rate Zone (50-85%) Average Maximum HR
20 100-170 bpm 200 bpm
30 95-162 bpm 190 bpm
35 93-157 bpm 185 bpm
40 90-153 bpm 180 bpm
45 88-149 bpm 175 bpm
50 85-145 bpm 170 bpm
55 83-140 bpm 165 bpm
60 80-136 bpm 160 bpm
65 78-132 bpm 155 bpm
70 75-128 bpm 150 bpm

This table only shows an estimated THR for different age ranges. Your Maximum Heart Rate (MHR) is 220 minus your age as a standard. The Maximum Heart Rate, as the name implies, is the maximum amount of beats that your heart can make in a minute. When you’re doing strength training at a moderately intense level, your heart rate should be about 50-69% of your MHR. When you’re working at a heavy intensity, your THR should be 70-89% of your MHR. During rest periods, your heart rate will definitely start going lower the moment you stop lifting weights – and this is what rest periods are exactly for: for your muscles and your heart to recover.

If you’re just starting to exercise, aim for the lower range of your THR zone (around 50%) during the first couple weeks of working out. Gradually build up to the higher range (up to 85%) and as you progress you will be able to exercise comfortably at that THR zone.

If you have been exercising for a while now, it’s time to evaluate your exercise intensity. Are you working hard enough? Or you may have been working out too hard every time and this will lead to fatigue. You can also “reset” your program and start at a lower range. You can build up faster to your Target Heart Rate, but now you will be more aware of your heart rate and the exercise intensity.


The Borg Scale

Now, you probably think ‘I can’t always check my heart rate every time I do a set!’ and you’re right! It is objective but not always practical (unless you get a heart rate monitor), and this is why a guy named Dr. Gunnar Borg devised a simpler and more accessible way to measure exercise intensity. This is called the “Borg Scale” (obviously named after him) also called as the Rate of Perceived Exertion or RPE. It is a subjective scale that measures how you “feel” while exercising with numbers from 6 to 20.

The scale starts at 6 which is equivalent to “no exertion” and ends at 20 which equates to “very, very hard.” Physical activities at moderate intensity register 11 to 14 on the Borg scale (“fairly light” to “somewhat hard”), while vigorous intensity rates from 15 to 20 (“hard” to “very, very hard”). Dr. Borg set the scale from 6 to 20 to make it a simple way to estimate heart rate. See the table below:

Exertion Level Borg Rating Examples of Physical Activities
None 6 Reading a book, watching television
Very, very light 7 to 8 Writing, Tying shoes
Very light 9 to 10 Chores like folding clothes, washing dishes, that seem to take little effort

Fairly light


11 to 12

Walking through the grocery store or other activities that require some effort but not enough to speed up your breathing

Somewhat hard


13 to 14

Brisk walking or other activities that require moderate effort and speed your heart rate and breathing but don’t make you out of breath



15 to 16

Bicycling, swimming, or other activities that take vigorous effort and get the heart pounding and make breathing very fast
Very hard 17 to 18 The highest level of activity you can sustain
Very, very hard 19 to 20 A finishing kick in a race or other burst of activity that you can’t maintain for long

You don’t have to remember the specifics of the scale. You just have to know that when you work out, a warm-up or light exercise should be around 11 to 12 out of 20, and a near-maximal effort should be at 17 to 18 out of 20. Check yourself every now and then and estimate the intensity you’re at.


The Talk Test

The “Talk Test” is the simplest and easiest way to measure your exercise intensity.  This technique is based on your ability to talk (or not talk) while working out. When your effort is at light to moderate intensity, you can talk, but not sing during exercise. If your effort is at hard or heavy intensity you will not be able to say more than a few words without pausing for a breath.

Compare walking, jogging, and sprinting:

When walking, you can easily hold a conversation with someone and even sing a tune. Your effort is very light and the does not affect your breathing.

When you’re out jogging, you can say a few words if someone suddenly asked you for direction or you want to say ‘hi’ to a neighbor. Your effort is at moderate intensity because the activity raises your heart rate and is a little bit demanding on your breathing.

While sprinting or running fast, all you can do is to hear your legs scream and breathe deep and fast! This is high intensity when the effort requires your heart and lungs to work harder that you are not able to do other tasks.



To increase your cardiovascular endurance or stamina, you have to challenge your muscles, heart and lungs enough for them to adapt. When weight training, your heart rate does not go up as fast so you have to watch your rest periods in between sets. After you finish your reps, don’t talk too much to your gym bro or stare at your phone for a long time – do the next set whenever you feel ready so you still get the benefit of exercise intensity.

Be careful when you always exercise at a high intensity level. If you don’t give your heart some time to recover, you may be straining and overworking yourself.  Your body can’t sustain this heart rate for a long time and it will eventually lead to fatigue. If you have always been overworking at the gym or on your runs or whatever exercise you’re doing, you are just getting your body to over-fatigue and the effect of your workouts will be negative in total. So slow down.

When you go to the gym and you say hi and talk with every person you know, you might be exercising at a too low intensity. To be frank, you will be wasting your time in the gym if you are not reaching your Target Heart Rate and you’re not exerting enough effort. Whatever goal you have, whether to lose fat or build muscle or be fit, you won’t reach them this way! You will not gain any significant adaptations in your heart, lungs, and muscle if you are always exercising at a low intensity. Sweat it out. Push yourself a little harder. Run a little faster.  Start light but gradually increase the intensity and challenge yourself every time.


Being aware of how hard your body works can help you adjust the intensity of your exercise by speeding up, slowing down, changing the weights you are lifting, or simply reducing the rest intervals. When you know how your body feels, it will be easier for you to reach your desired intensity and stay on track to reach your goals!