Switch Up Your Routine
After you have been strength training for awhile, you might start to notice that you level off, and not progress with your strength and bulk.
This will eventually happen to everyone so do not think that it is just you. The plateau is usually due to the body’s ability to become accustomed to the stresses placed on it.
Regular changes in your training routine can overcome this and there are plenty of different ways to do this.
Below are 10 of those ways that can help you change your fitness routine and help you rise above your plateaus and increase your muscle.
10 WAYS TO SWITCH UP YOUR ROUTINE
- Increase intensity. Intensity builds muscle. I have put this one at the top because I believe it is the most important. A lot of the techniques mentioned in this article increase the intensity of your workout. Drop sets, supersets, negatives and slow reps are all classic examples. Other ways you can increase the intensity of your workout are decreased rest times, circuits, forced reps etc. When you’ve been using the same routine for a while it’s easy to get stuck in a rut, you think you’re training hard but your intensity level has been dropping slowly without you knowing it.
- Switch up your exercises. Each muscle group has a variety of different exercises that can be used to train it. A lot of weight trainers get stuck into the same exercises week in week out. They cut out exercises they “don’t like”. To continue to grow you need to hit your target muscles with a wide array of exercises. You should be switching regularly. Many experienced bodybuilders never do the same workout twice.
- Introduce drop sets. Drop sets are one of those shock techniques that if done correctly can blast you through a tough plateau. Drop sets work by forcing more reps out by dropping weight off gradually, this forces more blood into the target muscle group and causes more muscle tearing, which promotes more growth after the repair of muscle tissue. Drop sets are simple. Do a set until you can’t perform another rep, drop the weight, do another set, drop the weight…and so on. You can do anywhere from 3-6 sets in total. One of the most popular types of drop sets is “down the rack” dumbbell bicep curls where you start off at a normal curl weight and move down the rack, going to failure on each set.
- Switch the days you work each muscle. Changing the order of your workout days can have a big impact on results. In general, you should work your weakest muscle groups at the beginning of the week when you have the most energy. But like everything else in your routine, you’ll benefit from change. One point to remember though when switching, always make sure you give each muscle group enough rest – keeping in mind that the muscle group may be hit as a secondary. For example, you shouldn’t do biceps Monday then back Tuesday – you need your biceps as a secondary muscle in all your back (pulling) exercises. You can also cycle your workout days so that on the first day of your workout week you focus on a different muscle group.
- Compound-isolation same muscle group supersets. One of the most effective ways to promote growth in a stubborn muscle group is to follow a big compound exercise with an isolation movement. One of the best examples would be bench press-flat bench flys. You complete your bench press as usual, but immediately after you hit out a strict set of dumbbell flys. You don’t need big weights on the second set, your focus should be on muscle contraction. This means slow down and squeeze at the top of the movement. Here are some good compound-isolation supersets:
- Military Press then front raises
- Squats then leg extensions
- Bench press then dumbbell flys
- Chin up then barbell curl
- Weekly rep cycling. Weekly rep cycling works like this. Week 1 – hit out 12 reps per set, week 2 – hit out 10 reps per set, week 3 – hit out 8 reps per set, week 4 – hit out 6 reps per set, week 5 repeat. No one knows exactly how many reps you should be doing for optimum muscle growth. What we do know is, it’s between 6 and 12. So cover all bases by starting at 12 reps and over 4 weeks decrease to 6, increasing the weight as you go. If you’ve got your diet right (which you should have if you want any of the techniques in this article to work) you should find that by week 5 you can lift considerably more than you could in week 1 for 12 reps.
- Change the number of days you train. In muscle building, less is more. If you want to get bigger you don’t workout more. This is one of the most common mistakes of new lifters. You think that dropping back to 3 days from 4 or 5 will mean you build less muscle? You’re wrong. Your body will probably benefit from the extra rest.
- Negatives. Negatives are extremely helpful in building strength, working up to exercises/weight and beating plateaus. Negatives are where you focus on the negative part of a movement by using very heavy weights (more than your 1 rep max) and a very slow movement. Spotters are needed for almost all types if negatives, so if you train alone, don’t bother with these – you’ll do yourself an injury. Good examples of negatives are bench press, barbell preacher curl, close grip bench, pull ups (jumping up and slowly lowering) and leg extension. Tip: Can’t do pullups? Just do as many as you can then finish the set with negatives. You’ll build strength fast. Use a very wide grip to emphasize you lats and not your biceps.
- Slow (controlled) reps. Slow reps are all about control and contraction. Using a lighter weight, with a slower movement, for the same number of reps. You should be using a 3-1-3 count. Meaning count “1 one thousand” 3 times on the way down, pause for “1 one thousand” and count “1 one thousand” on the way up. Using slow reps you do the same number of reps as you usually do but your muscles are under strain for a much longer time.
- Alternating & keep under strain (AKA partial reps). Like slow reps, alternate reps work the muscle group harder by keeping it under strain for a longer period of time. What you do is, take an exercise and modify it by not completing a full rep. For example, alternating dumbbell curls. Instead of letting your left arm hang while your right arm curls you do not complete the full rep, keeping your left arm slightly bent and under strain. This does not let the blood escape from the muscle (keeps “the pump”) and makes it work extremely hard to hold the weight. After the set, your muscle has been under strain for twice the time as regular alternating curls. You can use this technique with loads of exercises like dumbbell shoulder press, dumbbell bench, dumbbell tricep extensions, and kickbacks.
So there you have it, time to get back into the gym and put some of these techniques into practice!