Everyone 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 find yourself even weaker than before on your lifts, or you find that you’ve gained back a couple of pounds. It happens to everyone. Most of the time, these plateaus occur because people rarely 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 the same boring cardio routine. Adding a legal steroid for fat burning in addition to these tips your way to losing weight!
There are many ways that you can strategically modify your training variables to assure that you maximize your fat loss and/or muscle building response to exercise. Most people only think about changing their sets and reps performed, if they even think about changing their routine at all. However, other variables that can dramatically affect your results are changing the order of exercises, exercise grouping, exercise type, the number of exercises per workout, the amount of resistance, the time under tension, the base of stability, the volume of work, rest periods between sets, repetition speed, range of motion, exercise angle, 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 personal trainer can make sense of all of this for you to make sure that your training doesn’t get stale. Below are a few examples to get your mind working to come up with more creative and result producing workouts.
Most people stick to workouts where they do something along the lines of 3 sets of 10-12 reps per exercise, with 2-3 minutes rest between sets. Booooorrrrring! Here are a few examples of different methods to spice up your routine.
•10 sets of 3, with only 20 seconds rest between sets.
•Moderately heavy weight and complete 6 sets of 6 reps. Doing a 3 minute treadmill sprint between each weight lifting set.
•Try using a near maximum weight and do 10 sets of 1 rep, with 30 seconds rest between sets.
•Use a lighter than normal weight and do 1 set of 50 reps for each exercise
•One full body exercise, such as 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.
•Workout based on all bodyweight exercises such as pushups, pull-ups, chin-ups, dips, bodyweight squats, lunges, step-ups, etc.
•A circuit of 12 different exercises covering the entire body without any rest between exercises.
•12 exercise circuit on your subsequent workout, but do the entire circuit in the reverse order.
•Try your usual exercises at a faster repetition speed. One workout and then at a super-slow speed on your next workout.
•Complete five 30 minute workouts one week, followed by three 1-hr workouts the next week.
•Do drop sets of all of your exercises, where you drop the weight between each set and keep doing repetitions. Without any rest until complete muscular fatigue (usually about 5-6 sets in a row).
There are many more ways to continue to change your training variables. I hope this article gave you some ideas on methods for you to take your body to the next level. Keep in mind that no matter what style of training you use. At any given time, progression on subsequent workouts should be your goal. Work hard and train smart and watch your body change!