How to get the best outcome of the program?
To burn fat, build muscle, or get better or stronger at an exercise, your workout program should remain pretty consistent for a minimum of four to six weeks.
Sounds like a really long time to stick with one workout without plateauing? That’s where micro-progressions come in.
By regularly increasing your exercise intensity or workload with simple tweaks to your reps, sets, weights, rest, or even form continue to overload the body and keep it guessing just enough.
For example, if you are currently performing three sets of 10 squats, and want to ramp things up, next week, you can try performing four sets of 10 reps or three sets of 12 reps with the same weight.
You could also go up in weights, decrease your amount of rest between sets, or slow down how you perform your squats, which definitely makes them more challenging.