Not Happy With Your Workout Gains? How to Improve Your Workout!
Has your workout become stale? Are you no longer progressing, and bored with the same routine? There are many ways to change things up and begin producing results again, and you don’t necessarily have to start an entirely new workout program.
Perhaps the reason you are not progressing is because you are not training with enough intensity, that is taking your sets close enough to “failure”. Rather than performing 3 sets of 10 with the same weight, try going to failure on all three sets. In this example you should be able to perform much more reps on your first set stimulating growth and neuromuscular adaptation in a new way.
You can also try changing your rep range. If you normally do 3 sets of 10 of 3 exercises, instead try 3 sets of 4-6 on your first exercise, 3 sets of 6-10 on your second and third exercises. Raising or lowering the general rep range in which you work will not only keep you from getting bored but will also stimulate different muscle fiber types.
If you use a split routine with certain body parts on certain days, you can try changing the order and combinations of body parts that you work together. Maybe your bench press is not progressing because you train shoulders the day before you bench, or maybe you have a difficult time properly training biceps when you have just worked your upper back on that same day.
New exercises help as well, but don’t get too far away from the basic compound movements. Throwing in a new exercise here and there keeps you from getting bored and may also trigger new growth.
Finally, take a look at your workout volume. Maybe you need to increase the sets you are doing per body part, or more commonly maybe you need to decrease them. Many people train themselves into the ground to the point where the muscle worked as well as their CNS cannot recover in time for the next workout, which can lead to a lack of gains.
There are certainly more ways to change up your workout, but these provide a basic starting place. Remember that workouts are not the only thing that helps muscles to grow, diet is incredibly important as well, and is the first place to look to ensure you are making continuous gains. Once you have your diet in place, you can tweak your training with these recommendations to optimize your workout, recovery, and gains.
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