Everybody will inadvertently hit a frustrating plateau in their training at one time or another. You're cruising along for a while, gaining strength, losing fat, looking better, and then all of the sudden it hits. Suddenly, you are actually weaker than before on your lifts, or perhaps you discover that you've gained back a couple of pounds. It happens to everybody. Most of the time, these plateaus happen because people hardly ever change their training variables over time. Many people stick to the same types of exercises for the same basic sets and reps and rest periods with similar boring cardio routine. Well, I hope to open your mind and convey some creativity to your workouts with this article! There are lots of methods you can strategically modify your training variables to assure that you increase your weight loss and/or muscle building response to exercise. Many people only consider modifying their sets and reps performed, when they even think about changing their routine in any way. However, other variables that may dramatically affect your results are changing the order of exercises (sequence), exercise grouping (super-setting, circuit training, tri-sets, etc.), exercise type (multi-joint or single joint, free-weight or machine based), the amount of exercises per workout, the amount of resistance, the time under tension, the base of stability (standing, seated, on stability ball, one-legged, etc.), the volume of work (sets x reps x distance moved), rest periods between sets, repetition speed, range of motion, exercise angle (inclined, flat, declined, bent over, upright, etc), training duration per workout, and training frequency per week. Sounds like a lot of different training aspects to consider in order to obtain the best results from your workouts, doesn't it? Well, that's where a knowledgeable fitness expert could make sense of all this for you to make sure that your training does not get stagnant. Listed below are examples to get your mind working to come up with more creative and result generating workouts. Many people stick to workouts where they are doing something along the lines of 3 sets of 10-12 reps per exercise, with 2-3 minutes rest between sets. Booooorrrrring! Here are a couple examples of different methods to boost your routine.
*Try 10 sets of 3, with just 20 seconds rest between sets.
*Try utilizing a relatively heavy weight and complete 6 sets of 6 reps, performing a 3 minute treadmill sprint between each weight lifting set.
*Try utilizing a near maximum weight and do 10 sets of 1 rep, with 30 seconds rest in between sets.
*Try using a lighter than usual weight and do 1 set of 50 reps for each exercise
*Try a workout based on only one full body exercise, for example barbell clean & presses or dumbbell squat & presses, and do nothing but that exercise for an intense 20 minutes. With this example, you could try sets of 5 reps at a moderately heavy weight every 2 minutes until you reach 20 minutes.
*Try a workout according to all bodyweight exercises like pushups, pull-ups, chin-ups, dips, bodyweight squats, lunges, step-ups, etc.
*Try a circuit of 12 different exercises covering the entire body without any rest between exercises.
*Try that same 12 exercise circuit on your subsequent workout, but do the entire circuit in the reverse order.
*Try your usual workouts at a faster repetition speed on one workout and then at a super-slow speed on your next workout.
*Try completing five 30 minute workouts 1 week, then three 1-hr workouts the next week.
*Try doing drop sets of all of your exercises, where you drop the weight in between each set and keep doing repetitions without any rest until complete muscular fatigue (usually about 5-6 sets in a row). There are lots of more ways to go on to modify your training variables. I hope this short article gave you ideas on methods for you to take your body to the next level. Keep in mind that no matter what style of training you are using at any given time, progression on subsequent workouts should be your goal. Work hard and train smart and watch your body change!
*Try 10 sets of 3, with just 20 seconds rest between sets.
*Try utilizing a relatively heavy weight and complete 6 sets of 6 reps, performing a 3 minute treadmill sprint between each weight lifting set.
*Try utilizing a near maximum weight and do 10 sets of 1 rep, with 30 seconds rest in between sets.
*Try using a lighter than usual weight and do 1 set of 50 reps for each exercise
*Try a workout based on only one full body exercise, for example barbell clean & presses or dumbbell squat & presses, and do nothing but that exercise for an intense 20 minutes. With this example, you could try sets of 5 reps at a moderately heavy weight every 2 minutes until you reach 20 minutes.
*Try a workout according to all bodyweight exercises like pushups, pull-ups, chin-ups, dips, bodyweight squats, lunges, step-ups, etc.
*Try a circuit of 12 different exercises covering the entire body without any rest between exercises.
*Try that same 12 exercise circuit on your subsequent workout, but do the entire circuit in the reverse order.
*Try your usual workouts at a faster repetition speed on one workout and then at a super-slow speed on your next workout.
*Try completing five 30 minute workouts 1 week, then three 1-hr workouts the next week.
*Try doing drop sets of all of your exercises, where you drop the weight in between each set and keep doing repetitions without any rest until complete muscular fatigue (usually about 5-6 sets in a row). There are lots of more ways to go on to modify your training variables. I hope this short article gave you ideas on methods for you to take your body to the next level. Keep in mind that no matter what style of training you are using at any given time, progression on subsequent workouts should be your goal. Work hard and train smart and watch your body change!
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