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Repeated Bout Effect: If Nothing Changes, Nothing Is Going to Change

Examples Of The Repeated Bout Effect

  • When you haven't done much strength training, doing 30 pushups will make you stronger. But after a few months, an extra of 30 pushups isn't really building new muscle.
  • When you drink coffee for the first time, you notice an immediate caffeine spike. But after years of consumption, one cup of coffee seems to make less of a difference.

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Repeated Bout Effect: If Nothing Changes, Nothing Is Going to Change

Repeated Bout Effect: If Nothing Changes, Nothing Is Going to Change

https://jamesclear.com/repeated-bout-effect

jamesclear.com

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Key Ideas

The Repeated Bout Effect

The more you repeat a behavior, the less it impacts you because you become accustomed to it.

Examples Of The Repeated Bout Effect

  • When you haven't done much strength training, doing 30 pushups will make you stronger. But after a few months, an extra of 30 pushups isn't really building new muscle.
  • When you drink coffee for the first time, you notice an immediate caffeine spike. But after years of consumption, one cup of coffee seems to make less of a difference.

3 Lessons On Improvement

  • Doing a light amount of work is a great way to reduce the pain of difficult sessions.
  • The amount of work that you need to do to reach your maximum level of output is higher than what you are doing now.
  • Deliberate practice is critical to long-term success. Doing the same type of work over and over again is a strange form of laziness.

Marshall Goldsmith

Marshall Goldsmith

“What got you here won’t get you there.”

Doing the same thing

... over and over again, even if it worked for a long time, will eventually lead to a plateau. 

If nothing changes, nothing is going to change.

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Start off in the standard push up position. Pull your knees up to your chest, one at a time, in quick succession. You want to keep your body in a push-up position all the way through the exercise, so don't bob your hips up and down as you're tucking your legs in.  Do 20 seconds three times.

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