There comes a time when the workouts that used to feel nearly impossible become altogether easy. That's when you double the mileage, multiply the reps and pack the weight bar with as many iron plates as it will hold, right? Wrong. When we say it's time to take it up a notch we mean just that -- a notch.
If you're a distance runner, remember the 10 percent rule; you shouldn't increase your weekly mileage by more than 10 percent at a time. If your previous max -- the most you can lift one time -- on the weight bench is 225 pounds (102 kilograms), try adding five or 10 pounds only and using a spotter (someone who can grab the bar if you struggle.) Taking it up just a notch may feel frustrating sometimes, but patience pays off.
The biggest payoff, of course, is reaching your goals. That is, if you've set some goals. That's next.