If you take away nothing else from this chapter (and I'll concede, it's a damned long and exhausting chapter), I want you to remember this: The best trainer in the world could write the best workout in the world, but unless it's in the context of a good program, it does you little good.

Let's run through a hypothetical situation: On January 1, our trainer hands you this workout. On January 2, you rush to the gym and try it. You hit it hard, and come out sweaty and tired and sore and happy, and think, "Damn! That was a great workout!"

So what do you do the next time you're in the gym, on January 4? Same thing? How about January 6? How about the workout after that?

Your body will adapt to that workout sooner or later, and if you don't have something else to do, something that moves your training forward and builds on the adaptations the workout produced, you're not much better off than you were before the world's best trainer handed you the world's best workout.

But let's say, on January 1, you were given the gift of the perfect workout after reading this book. Since you memorized all twenty New Rules, you know that, according to Rule #5, your goal in the gym is to set a new record each workout. So now you're modifying the workout as you go. You're either working with heavier weights on each exercise or doing more sets and/or reps.

That's terrific. But how long do you think you can keep setting those records? You're going to get to a point at which you stall. If you're a beginner, you may be able to keep making gains for eight to twelve weeks. If you're advanced, you may not be able to go for longer than two weeks before you max out. At that point, you can make one of these adjustments:

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No Fail Fitness

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