4 Ways to Hurdle that Plateau
Training plateaus can be a tricky thing. You're moving along at a good clip in terms of your progress, and then all of a sudden -- you're stuck.
How do you break through and achieve new gains (or losses)? Easy -- change your workout. Failing to do so every so often ultimately leads to the cessation of new results, but how often is often enough?
Research
Studies show that some exercises can become stale after only a few weeks due to neurological adaptation, while others take a bit longer. The key is to keep your body guessing, thereby calling upon your central nervous system to recruit new muscle fibers (or at least stimulate the same ones in a different manner). To do so, major change is not always necessary.Here are just a few ways you can go about mixing things up:
- Change your rep/set range. If you were previously performing 3 set of 10 reps, try doing 4 sets of 8 reps.
- Alternate your grips/stances. Try switching to a more narrow stance when doing squats, or reverse your hand position when performing lat pulldowns.
- Switch to barbells/dumbbells. Use dumbbells for the bench press instead of the barbell, or try barbell bent-over rows instead of dumbells.
- Reduce/add time to rest periods. Take only 30 seconds in between sets to recuperate, or take an extra minute longer than you have been.
What other tips have you found useful to start making progress again?
More like this in Exercise · Apr 20, 2009
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Don't forget about your TEMPO either! Just changing this one aspect of your workout can have a massive difference in your results.
ReplyThe above are all good suggestions including FJ. I have been working out for a long time so I basically change something every workout including rest, tempo, equipment, order of exercises, machine vs. dumbbell vs. barbell vs. cable vs. bands vs. using weight plates instead of dumbbells and more. I also know some oo this sight don't like the BOSU or the Swiss ball or things like that. For me, doing abs, butt, plyometrics, core, push-ups and more using these items helps me keep my routine changing & my body guessing. Ever try doing a burpee with the BOSU so that the round side is to the floor. Start holding it, squat down to set it on the floor & kick your legs back per standard burpee, do a push-up, bring legs back in, jump back up & push the BOSU over your head before starting over again. OR, do a push-up on the floor with a BOSU (round side to floor) & as you extend your arms, try to pull the BOSU off the floor. For me, it is all about keeping my body guessing, especially as I get older plus have more years under my belt. I keep trying to find new ways to challenge myself.
ReplyGreat tips guys! It's always more interesting when you change up your workout a bit and add a little something extra! Another burpee intensifier is the one leg burpee (my personal fave). This should not be attempted by newcomers to fitness as it is pretty difficult and takes alot of core strength, but it sure is a doozie!
ReplyAh, resistance bands. Another awesome piece of equipment. I take mine on the go... its like a gym in a bag!
Here's a metaphor for you all: Treat your fitness routine like s-e-x.
The same position, in the same bedroom with the same person on the same days will soon bore the heck out of you. And the results will be non-existant... or shall we say, "faint".
Spice it up. Jody has listed quite a bit of "toys" that you can use to your advantage. lol
ReplyYou are too funny. BUT, I have been married for 26 years & all is fine!! HA!
ReplyYou sassy one you. 26 years, that's insane! I guess your always changing everything but the person ;)
Respect
ReplyHa, great analogy, FJ! I pretty much just try to mix things up whenever I can to keep getting results. I find I get the best results when I change up my cardio HIIT intervals and mix up my strength training. I'll do elbow planks and bicycle crunches for a while, then I go to crunches on a ball and hanging leg lifts for a while. It seems to work well for me.
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