How To Make Gains

The more you train the more gainsπŸ“ˆ you will see.

Well not exactly.πŸ™…πŸ½β€β™‚οΈ

There is a point of diminishing returns with training volume and intensity. You may have experienced a period in your training where your weights are steadily increasing, your cardio is getting better and you feel really good overall. Then starts the steady declineπŸ“‰ or the plateaus for weeks on end.

The body works on a stimulus/stress and recovery cycle.

As we train whether it be with weights, cardio, or a combination of the two, we end up creating micro-tears in the muscle and stress the central nervous system.

Rest days coupled with proper sleepπŸ›Œ and nutritionπŸ₯¦, help us recover from that stress so we can come back stronger. After a long period of this (shorter as you get older), you will need a de-load week. We do this in our hour-CrossFit Class at our gym:


A de-load week isn’t usually just an entire week off, it’s a period in your training where you lighten the loads, volume, and intensity and really let your body fully recover.πŸ€— How much you decrease your load and volume will depend on how experienced you are as an athlete. You will want to eat at roughly maintenance calories for this week and still do some low-intensity cardio each day (like walking) to promote blood flow. Once your body and CNS recover you should come back stronger and less achy to start your next training block.

If you want more direction with your training, apply to work with me I can help you with a program and nutrition to optimize your training.πŸ‘‹πŸΌ

Try this workout

A1. DB Incline press 3×8

A2. Pull-Up 3×10

B1. DB supported row 3×8

B2. DB seated Press 3×6

C1. Tricep pulldown 3×12

C2. Ring Dip 3×10

Leave a Comment

Your email address will not be published.


Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!


All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.


We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!


We Would Love To Meet You!
Class Sizes Are Limited.

If you would like to reserve a spot... Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.


$25 Per Day

OUR Information:


10911 Greenfield Ave, NOBLESVILLE IN 46060


We Want To Offer You
The PERFECT Membership For YouR NEEDS.

Simply fill out the form below
& one of our amazing coaches
will send you our current
membership information.