Muscle Adaptation to Exercise
Never move directly into intensive training on an exercise you are not used to. Take at least 4–6 weeks to learn the form and build up the weights before you start to train that exercise intensively. If you have a lot of experience with an exercise but have not included it in your program for a few months, take a few weeks to refamiliarize yourself with it before you go full bore at it. Successful weight training is about progressive resistance. That means increasing poundage and intensity in gradual steps which you can adapt to. Especially when you are training intensively, the use of very small weight plates—those lighter than 2.5 lbs or .25 kgs—is vital for ensuring that progressive resistance occurs gradually.
If you have any questions about muscle adaptation to exercise, please email us.
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