NO REP LEFT BEHIND

Four Under-Rated Effects to Maximize Your Workout Results

 

How many workouts have you completed and less than 24 hours later it felt like you did no more work than watching 30 minutes of tv? (and at least THAT was fun!)

Is it possible you’re not seeing the outcome you want not necessarily because of the actual workout but how you’re working out?

Jack is committed to working out. He rarely misses one of his workouts. But yet he does.

He’s physically there but just goes through the motions. He does the minimum and rarely makes the most of the time. It’s more something to do than a result to be gained.

It’s also a bragging point to others. “Yeah, I worked out today.”

But he’s there. What more do you expect? Let me explain.

There’s a military phrase, “no man left behind.” It’s a commitment to each person that no matter what, I will not leave you.”

What if we took a similar commitment to a play on words of leaving no rep behind? How much different would your workouts look with this commitment?

I was introduced to this concept by trained athletes who took every moment of a workout seriously. And it was so apparent with their obvious incredible bodies.

 

There are Four Under-Rated Effects to Maximize Your Workouts:

1. THE COMPOUND EFFECT

Do you realize that every repetition builds on each other? This means you literally get “more bang for your buck” with the next rep.

But so many of our workouts are more about getting each set or the workout done than looking at how each rep is building on each other.

The Compound Effect states the more I concentrate on this single repetition, the more gain I will receive in future repetitions.

IF you were to have this mindset you will be shocked at the results.

For example. Let’s say you were doing arm curls. Instead of just concentrating on getting the 10th repetition, try focusing on each individual repetition.

You WILL notice the compound effect kicking in each of the corresponding sets. The weight that “used to be light” will get A LOT heavier and ironically, you didn’t changed the weight.

What happened? The Compound Effect.

I remember when I was younger and around “actual weightlifters.” The only words they were utter to this young novice trying to impress them were “slow down, feel each rep.” It wasn’t until I was older did I understand and truly appreciate those words of wisdom.

It’s a mindset though. We’re SO used to just going through the motions and just getting the workout in, we fail to miss the very thing that makes the 1st important difference: The Compound Effect.

 

2. THE PUSH EFFECT

A majority of people workout by themselves. The good part is you’re not dependent upon anyone else. You can workout when you want and how you want.

The bad part is you’re not dependent upon anyone else. You can miss workouts, dog it, and definitely not challenge yourself.

The Push Effect states that if the set is not challenging, push yourself harder the next time around. You’re simply going through the motions and not challenging yourself.

Who gets off easy? You. Who suffers and loses The Compound Effect? You.

For example, let’s say you’re doing a leg exercise and you’re flying through the set and don’t feel the current weight at all. Instead of using the same weight next time, push yourself and increase the weight.

If you’re really serious about The Push Effect, you’ll notice the lack of effect in the first couple of reps, (because no rep is left behind) you set the light, non-effective weight down, pick-up heavier, more effective weight, and start the set over.

But that takes awareness, effort, and commitment to take every rep captive.

 

3. THE EXHAUSTION EFFECT

Nothing beats feeling the muscle(s) you actually worked out that day and even better yet, the next day!

Yet how many times do you even know which body part you worked just one day ago let alone a few hours later?

If this is the case, then working out is a mere hobby, something to do, not taken seriously and something to be gained.

If you take the time to allow The Compound Effect to kick in, you will feel the exhaustion of that muscle or group of muscles.

Sadly, most of my previous workouts only left me tired due to boredom not from exhaustion.

The Exhaustion Effect states I will push myself harder enough from my workout today so I will completely feel it tomorrow.

For example, if you took the concept of “no rep left behind” and truly maximized each rep in each set, your muscle will hit a point of exhaustion.

And if you really got your money’s worth, you will feel it the same day and at least the next day. Oh, what a feeling!

Isn’t the point of the workout not to just be over but to have actually gained something? This leads to the last and final effect.

 

4. THE RESULTS EFFECT

Some may choose to workout for the social aspect. But most people, if they were honest, want results.

But yet what we think we want (results) and what we actually do (go through the motions) are two completely different things?

And what is ultimately lost? Change. Progress. Results.

The Result Effect states if I’m willing to do the hard work now I will see the results later.

Each of the four effects build on each other.

Every repetition compounds to the point that it makes the next one exponentially better.

I must push myself to maximize The Compound Effect.

When my body is pushed, I will feel the necessary exhaustion.

When my body is exhausted, I begin to see results.

When I begin to see results, I become incredibly inspired to “want more of THAT” and this is when the Big Mo (motivation for those who are not slang savvy) becomes your new best friend.

If you’re busy, you need to maximize whatever time you have to see results. This means learning and applying any insight to make you better so you see the results you desire in the limited time you may have on any given day.

 

In the End…

You may be reading this post and think, I barely workout let alone even think about my workouts! Then use this post as motivation to get going! And the benefit is you can begin using these four effects and not try to unlearn bad habits. (such the optimist, eh?)

Some of your workouts may not include actual weights but these principles can be adapted and applied.

You need to translate these four effects to maximize YOUR results. This is the application part of the program beyond merely reading.

“Leaving no rep left behind means committing to maximizing every single opportunity to compound, push, and exhaust my body so I can and will see the desired results.”

If you don’t, you’re dogging your workouts and going through the motions. You reap what you sow.

A motivated busy professional who desires to EXCEL in areas only you can control will take this as a challenge to escape their average and embrace being physically better in fitness.

Will you make this commitment to leave no rep behind? I challenge you to try it for this next week and see the results. Catch yourself if / when you start coasting through your workouts and implement No Rep Left Behind!

 

Closing Question…

What would happen to your workouts if no rep was left behind?