A common mistake beginners make in the gym is trying to lift too heavy too soon.

Strength is a weird deal...

The more you chase it, the more it alludes you.

It reminds me of a cat's behavior.

If cats can sense when you want them to do something?

They will NOT cooperate.

The best way to get stronger is to let the strength come to you, don't chase it so much.

Instead of forcing strength, master a weight until it becomes too light.

At some point the weight will feel light in your hands.

In my opinion, that is when you will want to increase the weight.

This isn't what you typically hear with the "no pain, no gain" philosophy of lifting.

The recommended path to strength?

Push the intensity and volume of lifting.

If you don't focus on intensity...

This allows you to focus on frequency (training each muscle group more times per week).

You would be shocked at how your body responds.

My new book " 12 Weeks Physical Transformation Journey" is based on this principle to the extreme.

• Strength is never chased or rushed.
• Volume is low and workouts are short.
• Each muscle group is worked 4-6 times per week.

This secret was discovered several decades ago by Soviet Olympic coaches.

VI Frequency Training is based on these principles, but uses regular exercises like curls, dumbbell presses and even works with Nautilus style machines.

This is also a "strength without excess size" workout.

Women benefit from it as much as men.

Repeatedly contracting a muscle is what trains it to be toned.

The definition of muscle tone is a "partially contracted muscle in a relaxed state".