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A lot of people assume the more work they put in at the gym, and the longer and harder they push themselves, the better their results will be. 1． But if you want to get the best gains, the key is to focus on the quality of the work rather than the quantity.

Your body is capable of making only tiny adaptations and improvements at any one time. Once you've given it enough push to make these changes, any additional work you do after that point won't be making you any better. 2． This is because you'll need longer to recover afterwards. Besides, you won't feel fresh when you start your next session. Ideally, it's just enough to do the smallest amount of work required to promote growth in every workout. 3． Thus the minimum amount of exercise brings the maximum physical gains.

4． For example, if a new gym-goer wants to get stronger, he might start a squat (深蹲) workout, which is made up of ten steps, each having five repetitions. In theory, it's a sensible way for building strength. If he's only attempted three steps in his previous exercise, it's far from enough. The fourth step would push him past his previous limit and force adaptation. But the subsequent steps are meant for more professional people. 5．

As a general rule, regardless of your experience, aim to only increase the volume of any exercise by one step from workout to workout.