If you’ve been celebrating great results, whether that be fat loss or building muscle (hopefully both), there’s one thing you need to do to stay ahead of the game; change! It may sound crazy but unfortunately plateaus, like Thanos, are inevitable. No matter how hard you train or how perfectly balanced your macros are.
Additionally, if you we’re getting results and they’ve slowed down, this may be exactly what your training needs.
There are a few ways you can make changes to your workouts. The important thing is you make the changes 1 or 2 at a time. Here are 5 areas you can make changes for more results!.
Rep Range - Training in a different rep range will cause your muscles to grow via a different mechanism. If you don’t train each exercise or set in the same rep range, try consistently training in one of the following ranges 1-6 reps, 8-12 reps, or 15-25 reps. Here’s the important thing though, don’t just do those amount of reps for the sake of doing them. You’ll need to pick a weight that will cause the final few reps of each set to be difficult! Else, you’re just going through the motions and will not see results. Use challenging weights! You’re capable of more than you think!
Volume - This refers to the number of sets you complete in a workout. Increasing your volume can be the change you need! Try changing one of the other variables first though. Increasing volume should be one of the last changes you make!
Rest Times - Though you may think you’ll want to decrease rest times to get more “fit”, when it comes to body composition, you may want to consider increasing your rest times to allow yourself to fully recovery and then apply full effort to every single set. Rest times should also be decided upon based on your rep ranges. The lower the rep range, the longer the rest and vice versa, as a rule of thumb. Use these times not only to recovery physically but, to gather yourself and focus on your next set!
Intensity Techniques - Learning to add tempos to a few sets per workout or performing drop sets or super sets, can increase the difficulty of a workout without adjusting rest times, volume, or rep ranges.
Quality - This is the big one and the one I can guarantee you need to work on, even if you’re an experienced lifter. Focus on quality reps. That means, less swinging or bouncing, extreme control of the weight, proper mechanics, and increasing the mind muscle connection. This takes as much mental energy as it does physical but, you will find that you’ll need less and less to get the results you’re after. Once you make quality reps a habit, proceed to increase volume, change rep ranges or rest times, or add in intensity techniques!
Give one of these a shot in your next workout! Also, if you’re not following a plan, that should be your first step! Following phased exercise programming is fundamental to success. Stop in Uplift Fitness to get yours for a low, one-time fee, written by an ACSM Certified Personal Trainer.
Lastly, if you’re not doing weight training, you have to start right away! Cardio has a hard ceiling on the benefits it can offer in terms of body composition. Weight training has no such limit! If you want continued results you have to give it a shot! Uplift Fitness has beginner focused workout programs, free educational resources, and a professional staff always available to get you feeling confident and capable of taking charge of your health!