At some point during your training routine you may hit a point whereby you stop making any progress or in some cases, start to go backwards. Fear not it happens to most of us. One day you are gaining strength, loosing fat and looking better then it all stops.
Most of the time the reasons for your lack of progress can be attributed to not changing how you train over time. You may have stuck to the same basic exercises, reps and rest periods along with the same old cardio routine you go through. In this post let’s see if we can bring some creativity to your workout!
Make some changes
There are various methods you can employ in order to mix things up a bit and change your training routine. Changing things can help maximise your fat loss and muscle building.
Changing only the sets and reps performed might not be enough to push through to the next level. Here are some other things you should be looking at: –
- Consider changing the order of your exercises (sequence).
- The exercise grouping (circuit training, tri-sets, super-setting etc.).
- The type of exercise (multi-joint, single-joint, machine based or free-weight).
- The number of exercises you perform per workout.
- The resistance setting.
- The amount of time under tension.
- The base of stability (seated, standing, on a stability ball, one-legged etc.)
- The rest periods between sets.
- Your repetition speed.
- The training duration and frequency of your training.
The above changes are just a few examples of how you can change things up in order to reach your goals. If you are struggling to make progress a personal trainer may be able to help you work through things and help you get to your end goal.
Here are some further ideas on how you can make changes to your workout to enable you to build the muscle you are working so hard towards.
A lot of people generally stick to 3 sets of 10-12 reps per exercise. They normally allow a 2-3 minute rest period between sets.
- Consider 10 sets of 3 with a 20 second rest between sets.
- Try completing five 30 minutes workouts in a week, then 3 one hour workouts the week after.
- Try a circuit of 12 different exercises that cover your entire body with rest between the exercises.
- Try using a lighter weight and perform 1 set of 50 reps for each exercise.
- Perform your usually exercises at a fast repetition speed on work out then a slower speed on the next.
- Try using a near maximum weight and do 10 sets of 1 rep allowing 30 seconds rest between sets.
- Reverse the order of your exercises.
- Try drop sets of all your exercises where you decrease the weight each set and keep doing repetitions without rest until complete muscular fatigue. (Usually after 5-6 sets in a row).
We hope the suggestions above give you some ideas on how you can push on through to the next level of fitness. If you are looking for a little help power charging your body, take a look at our Marine Muscle Review, a supplement that can help you work towards your goals.