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Does this sound like you? Every time you go to the gym Discount Colorado Avalanche Jersey , after a warm up, you proceed to perform your workout consisting of 3 sets of 10 12 reps per exercise, with 2 3 minutes rest between sets. At the end of the session, you do the standard 20 30 minutes moderate cardio on the treadmill or step machine.
Things progress ok for a while. You put on some muscle or lose a few pounds of fat. Then something strange happens, you hit a frustrating plateau and fail to make progress ? or even worse Discount Columbus Blue Jackets Jersey , you regress. This happens to most people at one stage or another. If you re looking for ways to break out of the rut, read on. I will give you some ideas on how to inject some creativity into your workouts.
If you do find yourself in an annoying phase where you seem dead in the water with your workouts, it is probably due to the body adapting to the training you have been performing. Most of the time, these plateaus occur because people don t change their training variables over time. If you stick to the same range of exercises for the same number of basic sets and reps with consistent rest periods, your body is no longer challenged to adapt. Most people only think about changing their sets and reps performed Discount Dallas Stars Jersey , and gradually also increasing the weight. There are many other ways to maximize your fat loss andor muscle building response to exercise.
Here are a few examples of different methods you might wish to try:
* Instead of the usual 3 sets of 10 reps, try 10 sets of 3, with only 20 seconds rest between the sets.
* Using the maximum weight you can perform for a single rep, perform 10 sets of 1 rep with 20 seconds between sets.
* Using a light weight, perform 1 set of 50 reps.
All of the above are effective as they feature variance in the volume of work (sets x reps) and in the rest periods between sets.
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* Perform a workout using only body weight exercises ? no weights at all. Some examples of these exercises include pull ups, chin ups, dips, push ups and body weight lunges. This is especially effective if done in the form of a circuit. Vary the sequence of the circuit from workout to workout.
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