Have you stopped seeing results from your training? Feel like your results have plateaued and you’re not seeing the benefits from your efforts? Do you do the same exercise routine week in, week out? Do you feel comfortable with the training you’re doing and does it feel easier than it used to? Maybe it’s time to change up your training and/or diet!
Mix it up!
You should look to change up your training roughly every four weeks as your body can adapt quickly and become efficient at what you’re doing in this time. There are different variables to consider modifying, depending on the training that you are doing. The following are some of the submodalities you could change:
- Repetition tempo
- Number of repetitions
- Number of sets
- The weights you’re lifting
- Rest time between exercises/sets
- Introduce/change your cardio intervals
Let’s get more technical…
Repetition tempo is dependent on the type of training that you’re doing (it’s a bit much to go into here so I’ll keep it short and sweet!). However, you could try focusing on the ‘negative’ or eccentric portion of each repetition (lowering the weight down), making it slower. Studies have shown that doing so can build more strength in the muscle being worked and give greater potential for hypertrophy. Not to mention it is hard work!
Again the number of repetitions is dependent on the type of training you’re doing (I’m starting to see a pattern here)! However, if you’ve been doing the same number of repetitions in your exercise sets for a while, you need to add reps with the same weight or increase the weight and reduce the repetitions perhaps!
What makes muscles grow?
Muscle growth depends on a higher training volume. If you’re looking to build muscle, lose fat or even just improve your fitness, you could probably do with a little more muscle! Increase the number of exercise sets you’re doing to increase the amount of work on the muscles you want to build!
Up your weights… Enough said!
Up that intensity!
If you’re after an increase in intensity in your training, a great way to do this is by decreasing your rest periods between sets. If you don’t currently time them, this would be a good starting point to gauge how long it takes you to recover for your next set. Unless you’re training for maximal strength, you don’t necessarily need more than one minute between sets!
A word on ‘cardio’
Lastly, instead of doing steady state cardio, try introducing intervals into your training. This can be in the form of time or doing hills, so long as you’re working at a higher intensity, followed by an active recovery period (lower intensity jogging for example).
Change up your training today and keep the results coming!!