The Importance of Consistency
By David Whitley


"Consistency is the key to success." How many times have you heard someone say this or another similar phrase when talking about adhering to an exercise program? Probably more than you can count. Usually, when someone is talking about getting in shape, weight training, etc, and they use the term "consistency", they're generally referring to going to the gym or working out on a regular basis. But unlike the above phrase states, simply working out on a regular basis or being consistent with your workout schedule doesn't guarantee success. Want proof? Just take a look at the members of your own gym. Bob does the same arm workout faithfully every single day, yet despite being very consistent with his training, he has not put on an ounce of muscle mass since you saw him first at the gym six months ago. You'll find Susie on the elliptical machine each and every day as well, but still, her physique is a mirror image of the Susie from two months ago, and two months before that, and two months before that. Bob and Susie's problem obviously isn't consistency; they are very consistent indeed. The problem is that they're consistently doing things that are not beneficial.

You see, consistency in and of itself doesn't guarantee much of anything unless what you are consistently doing actually works. And that is my goal with this article, to emphasize the importance of consistency, but in such a way to ensure that you're consistently doing the right things.


Consistent Technique

In order to achieve success, you must consistently lift with good (perfect) technique. But what is "good technique?" Ask ten different people and you'll probably get ten different answers. Some will say that it's lifting slow and "feeling" the muscle work. Others will refer to form and biomechanics. But to me, it's more than this. In order to perform a lift with "good technique" you must perform it in such a manner that allows you to safely exert as much force as possible while having complete control over your body and the weight. If you meet that criteria, you're lifting with good technique.

Bud Jeffries has said that if you see an elite-level lifter squat one time and then you see him again 5 years later, the only differences you will see are that he has more weight on the bar and is wearing a different t-shirt. Bud knows what he is talking about. Consistency in practice has resulted in a 1000lb squat for Bud. Bud and others like him have learned, developed and practiced consistency in their technique over hundreds of hours and thousands of reps. You must lift in the "groove" specific to the lift you are training-- every time. As the old saying goes "develop technique first, and then add weight." If your technique is poor, your progress will be self-limiting.


If you have questions about technique, it will benefit you greatly to seek out that other guy in the gym for counsel. No, not the 154-pound personal trainer with the $300 shoes guiding the old lady through her machine circuit. I’m talking about the behemoth that comes in, probably keeps to himself and pulls bar-bending deadlifts and benches twice what most guys are squatting. Watch his form. Approach him and tell him you are looking to get stronger and ask him to check your technique. Most experienced lifters that I have met are glad to help out. When you're done, offer to buy him a steak-- a big steak. He'll like that.

I also recommend you make a video of yourself while training. You may truly believe that you are doing the exercise perfectly, but when the video says otherwise, guess who's right?


Consistent planning

In one word, this means cycling. You cannot simply add five lbs. to the bar every week and keep getting stronger indefinitely. Sure, it will work for a while, but eventually, you will hit the wall. Consistency in planning can be defined as doing something while it's working and switching to something else when it's no longer producing optimal progress.

Everybody knows that guy at the gym who changes his exercises and routine around practically every workout because he likes to "Mix things up...you know, shock the muscles and keep 'em guessing." If you don’t know him, he is the guy with a pot belly and 13 inch arms wearing a do-rag and wrap-around sunglasses while doing curls in the squat rack with 55lbs. I'm sure he's at the gym right now; if you are really quiet and listen closely you can probably hear him grunting from here.

While the idea of changing the stimulus regularly to avoid GAS (general adaptation syndrome) is valid, changing things up too much and too often is just as bad if not worse. The so-called "muscle confusion principal" has brought about confusion, that's for sure, and has resulted in far more wasted time and effort than results.

Decide what you want to achieve and research how others have done something similar. Want to up your bench? Get info from a powerlifter. Want to get lean? Seek advice from a reputable bodybuilder. Are you training to improve at a particular sport? Find out what the best strength coaches in the sport have their athletes do. The information is out there. That's what the internet is for, not annoying chain letters and porn.

Once you have the info, make a plan of action and follow it through to the end. This is where most of us are guilty of goofing up. Three weeks into a twelve week plan we get bored or distracted and abandon it for something shiny and new. Making the plan is relatively easy. Sticking to it is the hard part.


Consistent Training

Here again, I don’t mean just showing up and working out. Consistency in this area has to do with the correlation between your goals and your training. If your training isn't consistent with your goals, you will fail. For example, if you want to get big….no, make that HYOOOGE...and you are on the treadmill 30 minutes a day before you make your way through your full body-pump machine circuit, there is no need to save up for a new XXXL wardrobe.

As mentioned, your training has to match your desired goal. You wouldn't go to the firing range and squeeze off round after round after round while facing 45 degrees left of your target would you? Of course not. If you fired at the target and missed by six feet to the right, would you keep firing in the same line or adjust toward the target? Avoid the "Ready, Fire AIM!!" approach.


Consistent Diet

There are dozens of different diet plans claiming to have the ultimate secret to meet your goals. You have probably tried most of them. That is the problem. Stop trying different dietary approaches. Pick one and implement it consistently for at least eight weeks. Whatever it is, I bet it works if you do that. If you follow it for five days and then jump ship, it won't. Stay committed and be consistent.


Conclusion

Recently on an internet forum I read a question from a budding young lifter who wanted to get big and strong, but found that all the programs he had seen to meet this end were "boring". When asked what kind of progress he had made on a particular high-volume, low-rep, heavy-weight approach, he admitted that he had only done a couple of workouts before becoming bored and abandoning it. Apparently this has been an ongoing problem with him and he remains small and weak.

The same advice was given in different words from several forum members. Either pick a plan, stick it out and grow or give up being a large mammal. Advice like that is often so simple and effective, we miss it. Put it into practice and watch yourself excel.