You should focus on the nervous and muscular system when adapting an exercise program into your daily regime. I will discuss in this article how changing the basic training system can aid in progressing toward the ultimate goal you want to achieve with your body.

The Neurological factors:

• The neural adaption affects the activation levels as well as patterns of nerves to the muscle.
• Strength gains which are related to coordination, learning and recruitment.
• Conversion of fiber types.
• The relationship between Agonists and Antagonists.

Changes in your strength can be caused by mechanisms, which increase the muscle size. This is called Hypertrophy. There are many factors, which affect hypertrophic responses. Age, individual functional capacities, behavioral factors, metabolic factors and optimal adaption that appears to be related to use specific training programs to meet your own training objectives. Eccentric contraction, muscle damage, failure, and psychological failure are also related to hypertrophy.

Specific Adaptations to imposed demands: Three-month period

• Difficulty stabilizing movements
• Performs new movements too quickly
• Requires one exercise per body part to learn movements
• Can only control/feel contractions through limited ranges
• Cannot differentiate fatigue from failure
• Difficulty focusing on a task

Intermediate level 3-12 months

• Losing stability on the last repetition only-fatigue resistant.
• The ability to increase the number of sets per muscle.
• New muscle movements are learned while remaining stable from other exercises and able to perceive muscle contractions through a full ROM with resistance.

Advanced level more than one year

• Performs last rep while remaining stable
• Focuses on muscle and weight rather than form because neutral patterning of maintaining forms.
• Uses compound movements with other aspects of intensity manipulation
• Workout becomes physically, mentally and emotionally demanding.

The number of sets is a goal of muscle hypertrophy at the advanced and intermediate levels. The recommended sets are various and depend on the proper execution of four factors.

• Focusing on muscle targets
• Executes proper biomechanics of movement
• Controls the exercise through eccentric and concentric movements
• Produces and maintains high tension to the point of muscle fatigue with goal of muscle failure

The recommended sets are:

• 6-12 sets for large body parts
• 6-10 sets for smaller body parts
• 4-6 sets for miscellaneous body parts

Repetitions

The number of repetitions is suggested that the hypertrophic response depends on the exercise and the length of time the muscles are exposed to tension.

• Beginner = 15 reps per set
• Advanced = 6-12 reps per set

Rest

• Beginner = 1-3 minutes between sets
• Advanced = 30 seconds to 2 minutes

Some people in beginning their journey to an effect-training program sometimes make crucial mistakes in trying to perfect their overall training regime.

Do not get impatient!

Impatience is sometimes our worst enemy. It is very easy to become sidetracked if you do not feel you are making the progress you deserve. You have to understand that physical training programs are not overnight fixes. You have to be diligent as well as dedicated with your workouts while understanding that a greatly constructed workout takes time to achieve.

Are you one of those people who have not trained in awhile or maybe in years? If so, then please try to remember how things were the last time you attempted an effective training program. Do not expect results in a week or a month. Understand that this process takes time to achieve. If you are patient, you will definitely see the results of your workout efforts.

Placing your expectations too high

If you expect overnight fixes you will gravely disappointed. The purpose of physical workouts is to make you feel better about yourself overall. Never compare your body or workout with other people.

If you are going to compare yourself to someone, then try comparing yourself to the person who is looking at you through your own mirror. If you perform this measure, you will create realistic results of your workouts and you will be fascinated of how much potential you truly do have.

Exhaustion

In the beginning of the phase of constructing your effective training program, ensure you do not overdo things with your body. Give your body time to rest. I recommend giving your body 24 hours rest in between workouts. For instance, if you work your upper-body, then work the lower-body the next day giving the upper body time to rest and recuperate.

Begin your exercising regime very carefully and light. This is very important if you have never performed weight training before. Give your muscles time to relax and do not over-do yourself.

Performing exercises incorrectly

This can be very damaging to your training program. If you are training in a public gym make sure you enlist the services of a personal trainer who can show you how to perform exercises correctly.

If you like what you are doing with your training program, you will be much more likely to stick with your program long term. If you are experiencing the even the slightest of doubts please hire the services of a personal trainer. The training staff is there to help you with your exercising needs; this is what they are paid to do.

Your exercising program is not exciting enough for you

Remember that we are all individuals, what is fun, and exciting for one person may not be fun and exciting for someone else. This applies to our training programs. Some people enjoy running for hours on end, some people despise running. Some people love aerobics, etc. Ensure you are enjoying what you are doing. If you like what you are doing with your training program, you will be much more likely to stick with your program long term. The longer you stay with your effective training program the more you will enjoy it while viewing the results you have worked so hard for.