Train Smarter Not Harder: The Rule of 60%

From Physicallyelite.com:

Have you been putting 100% effort into every workout for months on end without seeing any progress? The reason for your lack of progress is simple, your body is burned-out from all of this effort. Remember, your body grows and gets stronger when you are resting or not training as hard as normal. Getting your progress back on track is as easy as applying the rule of 60 percent to your training. Formerly the secret of elite strength coaches, this rule will allow you to recover from intense workouts without taking a complete break from your workouts and improve your performance in the gym once you resume normal training. Whether you want to lose fat or build muscle, this secret is guaranteed to put you back on track toward your goals.

The Rule of 60 is simple to apply. All you do is decrease the volume (sets and reps), and weight you are using by 60 percent for a week every 4-12 weeks, depending on your experience level. For example, if you are currently squatting 5 sets of 5 reps with 200 lbs, you will do 3 sets of 5 reps with 120 pounds the next week. Do the same with all of the exercises at each workout during this week. The following week start a new workout at your normal intensity level using different exercises, sets, and reps. Research shows that the reason the Rule of 60 works is that this week of decreased training helps your body recover from the stress caused by weeks of intense training (1). Your performance should actually increase the week after applying this rule (1).

Apply the Rule of 60 properly and you will find that backing off will enable you to reach your goals faster than the before when you put 100% into every workout for weeks and months on end. You'll be more motivated and look forward to each workout instead of dreading your trip to the gym.

Source: Hakkinen K, Kallinen M, Komi PV, Kauhanen H. Neuromuscular adaptations during short-term "normal" and reduced training periods in strength athletes. Electromyogr Clin Neurophysiology. 1991 Jan-Feb;31(1):35-42.

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