Have you ever realized you’ve been just going through the motions with your workout? Or perhaps that you aren’t seeing results anymore? Part of it could be due to your exercise routine. You may be in a plateau. But it’s okay…I’m here to give you a few tips on how to get past it and get stronger and leaner!
Change the amount of sets and reps you’re doing. If you’ve been doing 3 sets of 12 reps for a while, then your body is probably adapted to this stimulus. Try doing 3 sets of 8 reps instead, meaning you will choose a heavier weight. Or 4 sets of 12 reps. Either increase or decrease sets OR reps, but not both (i.e. – 5 sets of 20 reps).
Start doing 1.5 reps. Going with the above example, if you’re doing 3 sets of 12, try doing 1.5 reps. For example, in a dumbbell chest press, you would lower the weights down, press up only half way, lower then back down, then press up all the way. You will definitely feel the burn! This can be done for other exercises like squats, leg press, and more.
Switch up the exercises. I’ve seen people write about the SAME workouts they do day in and day out for months on end. Switch it up people! Do a certain workout routine with set exercises for 3-4 weeks, then change them up. It’s okay to keep 1-2 of the same, especially if their exercises you want to improve upon, but try to change up your routine every 3-4 weeks.
Add cardio accelerations in between sets. Try incorporating 30 seconds of a high intensity interval in between sets. You could do a set of squats, set of deadlifts, and then add in burpees for example. If you do this, don’t expect to lift as heavy as you usually do, since you will be more tired going into each lift. Track your progress by measuring yourself before starting to add in accelerations, that way you know if they are benefiting you.
Switch from body part training to full body training or vice versa. Pretty simple, just switch what you’re doing. Your body gets used to things pretty fast, so if you’ve been doing body part training, then switch to full body. Or if you do back and biceps, and chest and triceps…change that up too. Try chest and back, and legs and arms.
Have you ever hit a plateau? What did you do to change things up?
Anything you’d add to this list?
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