So if your going to workout nice and hard, and make yourself incredibly sore, don't damage your body. There's recovery time, and then there's healing time. To avoid healing time and stick to recover time, you have to work out high circuit, but not overly aggressive.
You work up to your limits, and pass them barely. Each time you will progress, progression is a slow but steady process, something that takes weeks to get places, months to start seeing what you want, and years to be where you want.
Your energy output should not be what you're comfortable with. For those of you who are starting out, exercise will not be comfortable at first. But you shouldn't work until it hurts. You need to be comfortable with the pain you have from working out. For instance, leg day.
Let's give an example of leg day. Leg day hurts, always. But! That's why it's good! When you do leg day, you have to work until you can't squat dead lift and lunge any more. Do something very high circuit, and then do a warm down with something lighter, something easier, and keep going until you feel good with where you're at and you're not in pain, during, your workout.
If you're in pain during your workout, you're not doing things right, at all. Straining, holding your breath, popping blood vessels, and making yourself sick with the amount of weight and repetitions, you have to be careful, but with the right amount of intensity to the level you're not comfortable, but not in pain with, will take you where you want to be.
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