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Any exercise programme depends on the training effect to gain its results. This means, if you subject the body to a higher level of stress, it will slowly adapt itself so it is able to deal with the extra stress.

By using resistance, which contracts the muscles telling them to change and develop, you break down the muscle fibres, which, during rest periods, rebuild themselves into a larger muscle. By repeating this process you will eventually develop your desired physique.

Any movement you make, be it lying on your back pushing a weight away from you, running or even breathing, causes a complex combination of muscle groups to contract. When a muscle contracts thousands of tiny individual muscle fibres tense, they will always contract to their maximum. However, after you have forced this contraction a number of times, the fibres start getting tired, that is when the amount it contracts starts to diminish.

The amount of weight you could lift is dependent on three things; the amount of fibre you have to use, the strength of the individual fibres and the technique you are using. As you use the muscle repetitively, it recruits fresh fibres to help out the ones that are getting weaker. The bodybuilder uses less weight and does more repetitions, most aim for eight to twelve reps per set with a short rest period in between sets. It is important at this stage to understand the recovery period.

If you are starting out a good training programme will have more recovery time than exercise time, for example train Monday, Wednesday and Friday with Tuesday, Thursday, Saturday and Sunday as rest periods. In the early stages of your training it will be difficult to brush your teeth, to sit, to walk – just about everything to do with movement, this proves that you have worked the muscles to a point where they need to repair themselves. It is your next training session that will be painful, as each exercise you do is trying to tire the muscle that is still trying to recover from the last workout. Fortunately, this only persists for approximately two to three weeks of starting your training programme.