Build Muscle Lose Fat Easier By Manipulating Your Training Variables

Build Muscle Lose Fat Easier By Manipulating Your Training Variables



Build Muscle & Lose Fat Easier by Manipulating Your Training Variables
Everyone will inadvertently hit a​ frustrating plateau in​ their training at​ one time or​ another. Youre 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 youve 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. Well,​ I ​ hope to​ open your mind and bring some creativity to​ your workouts with this article!
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 sequence,​ exercise grouping supersetting,​ circuit training,​ trisets,​ etc. ,​ exercise type multijoint or​ single joint,​ freeweight or​ machine based,​ the​ number of​ exercises per workout,​ the​ amount of​ resistance,​ the​ time under tension,​ the​ base of​ stability standing,​ seated,​ on​ stability ball,​ onelegged,​ etc. ,​ the​ volume of​ work sets x reps x distance moved,​ rest periods between sets,​ repetition speed,​ range of​ motion,​ exercise angle inclined,​ flat,​ declined,​ bent over,​ upright,​ etc,​ 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,​ doesnt it? Well,​ thats where a​ knowledgeable personal trainer can make sense of​ all of​ this for you to​ make sure that your training doesnt 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​ 1012 reps per exercise,​ with 23 minutes rest between sets. Booooorrrrring! Here are a​ few examples of​ different methods to​ spice up your routine.
•Try 10 sets of​ 3,​ with only 20 seconds rest between sets.
•Try using a​ 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.
•Try using a​ lighter than normal weight and do 1 set of​ 50 reps for each exercise
•Try a​ workout based on​ only 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.
•Try a​ workout based on​ all bodyweight exercises such as​ pushups,​ pullups,​ chinups,​ dips,​ bodyweight squats,​ lunges,​ stepups,​ etc.
•Try a​ circuit of​ 12 different exercises covering the​ entire body without any rest between exercises.
•Try that same 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 on​ one workout and then at​ a​ superslow speed on​ your next workout.
•Try completing five 30 minute workouts one week,​ followed by three 1hr workouts the​ next week.
•Try doing 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 56 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 are using at​ any given time,​ progression on​ subsequent workouts should be your goal. Work hard and train smart and watch your body change!




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