Your body is a very clever device. If you always keep doing the things you always do, your body will stay the same as it is. However, if you apply some type of stimulus over and above what your body can normally handle, it will attempt to adapt by improving it’s capabilities, like strength, endurance, or skill, so that the next time it encounters this greater stimulus, it will be better prepared to handle it. These adaption occur in small steps, not giant leaps. So to make a significant change to your body, you must stimulate your body beyond its normal capabilities many times, over weeks, months and years. The result of these many small adaptions over these longer periods can result in BIG improvements in muscle size, strength, endurance and functional efficiency.