Getting out of a Rut
If you workout regularly, you will sooner than later fall into a groove and reach a plateau. You are doing just fine for some time, gaining strength, losing lost of fat, looking good and then all of a sudden you stop seeing results. All of a sudden you realise that you feel weaker than ever on your lifting routines or you realise that you have gained back a few kilos. Well, dont worry. This happens to the best of us. Usually these plateaus occur because people do not change their variables frequently over a period of time. A lot of people will stick to the same exercises for those same basic sets and reps and rest intervals and team it up with the same boring cardio routines. Lets open up your mind and get some creativity flowing into your workouts.
There are lots of ways that you can modify your weight training variables and ensure that you maximize your fat loss and muscle building response to the exercises that you perform so diligently. A lot of times when people think about changing their workout routines they will only think in terms of changing the number of sets or reps performed. But the real variables that can alter your exercise results positively is to change the order of exercises (sequence), exercise grouping (super-setting, circuit training, tri-sets etc.), type of exercise (multi-joint or single-joint, free-weight or machine-based), the number of exercises in a workout, the resistance amount, the time under tension, the stability base ( standing, seated, on stability-ball, one-legged, etc.), the volume of work (sets x reps x distance moved), rest periods between two sets, speed of repetition, range of motion, exercise angle (inclined, flat, declined, bent over, upright, etc.) training duration per workout, and training frequency per week. Whew. Those are a lot of variables that can affect the results that you achieve from your workout routines.
We admit that keeping all this in mind is not always possible for an exercise enthusiast. Which is why hiring a personal trainer can keep stagnation from setting into your workouts and help you become stronger and have an overall better physique. A knowledgeable personal trainer can help you make sense of all this and ensure that your workout routines don’t get stale. Let us look at a few examples below where you can achieve more result-oriented workouts.
Like we mentioned earlier, if you are just stuck to working out along the lines of 3 sets of 8 – 10 reps per exercise with a minute of rest in between sets day in and day out, we are not surprised that you are not getting any results. Below are a few methods that you can use to bring more variety into your exercise routine and ensure that your body never knows what’s coming next!
- Try doing 10 sets of 3 reps with 20 seconds of rest in between sets.
- Try lifting a heavier than usual weight and perform 6 sets of 6 reps and do a 3 minute treadmill sprint between each set.
- Try lifting a near-max weight and do 10 sets of 1 rep with only 30 secs rest between sets.
- Try lifting a lighter-than-normal weight and do 1 set of 50 reps for each exercise.
- Try a workout where you are doing only one full body exercise such as a barbell clean and presses or dumb bell squat and presses and do nothing but that exercise for a full 20 minutes.
- Try a routine where you do all body weight exercises such as push ups, pull-ups, chin-ups, dips, body weight squats, lunges, up and down stairs etc.
- Try a circuit routine where you perform 12 different exercises covering all parts of the body without any rest between exercises.
- Try that same 12 exercise circuit routine in your next workout but do the same circuit in the reverse order.
- Try doing your usual workout routine but at a faster speed in one workout and then at a super-slow speed on your next workout.
- Try finishing 6 30 minute workouts in a week and then follow it up with three 1 hour workouts the following week. This will keep your body on the edge and keep it guessing.
- Try drop sets for all exercises. Drop the weight between sets and keep performing repetitions without any rest in between until you tire out your muscles completely.
Remember this was just the tip of the iceberg. There are lots of different ways to change your training variables. Be creative and get results. Or else just give us a call on 9820607875 to hire a personal trainer who will get you out of your rut!