The Overload Principle of Exercise

If a training effect is to be gained, a person must engage in activity (training) that is greater than regularly experienced.

Simply stated, the results from exercise come from, the quality not the quantity of exercise, how hard you work (intensity) and not from how many sets or repetitions you perform, the duration of your workout, or how frequently you train. This is why current popular exercise recommendations never seem to get you to your ultimate fitness goals.