Have You Been Doing The Same Fitness Routine (3 Sets Of 10 Reps) Then It Is Time For A Change!

No body likes fitness plateaus and no one likes gaining back the weight they just lost. So here is a few tricks for you to get out of the plateau and start losing body fat again.

If you ask people in the gym, I am willing to bet that 10 out of 10 have hit a fitness plateau at least once. You know when you have been seeing incredible results (losing body fat, dropping inches from your waist, and gaining strength) and then all of a sudden it seems as if you are going in reverse and no matter what you do you can't drop another pound of fat.

More times than none the reason you have hit that plateau is your fault. Your body is so smart that it is able to adapt to your habits. If you have been doing the same type of fitness program for a while such as 3 sets of 10-12 reps, then it is time for a change. Or if you don't want to lose any more fat you don't have to read this!

Usually when someone thinks of changing a program they immediately assume all you have to do is find new exercises or change the amount of sets/reps they perform. However as I am about to show you there are countless ways to change your fitness routine.

Here are a few other variables that WILL make allow you to blast through your plateau and start dropping inches and losing pounds of body fat once again... Super Sets- Instead of doing 3 sets of one exercise and then go on to the next you will do something called super sets (other names include circuit training or tri-sets). Basically you will do one set of each exercise (or group your exercises in pairs of 2 or 3) and then rest for a minute or two and do the 2nd set of each of those exercises, etc.

Intensity- How fast and how long you train for (rest, speed of reps, amount of resistance.)

Volume of Work- It's all about the math: sets x reps x distance moved = total volume worked

More or Less- Add some or take some exercises out and increase/decrease amount of sets/reps respectfully.

Stability- seated on a ball, standing, on one leg are a few ways to change your base of stability.

Exercise Type- single joint or multi joint exercises, free-weight or fitness machines

Order of Exercises- If you normally do lat pull downs 3rd in your routine try doing them 2nd or 5th.

Exercise Angle- declined, inclined, flat, upright, bent over, etc

I know that right now you are thinking that just these 8 variables that I offered you seem to be too many to comprehend. This is why it is good to have a well experienced personal trainer to draw out a program to help you. So below I will give you a few options.

Rather than doing the typical 3 sets of 10 reps with 2 minutes rest between sets you will do any of the following.

Instead of doing cardio before or after your weight routine, mix it in (after each exercise do 3 minutes of cardio)

Try using almost your max weight and do 10 sets of 1 rep and with 45 seconds between sets.

Try 10 sets of just 3 reps with a medium weight and only rest 20 seconds between sets.

Try using a lighter than normal weight and do 1 set of 50 reps for each exercise (don't do this one too often as it will wear down your joints if done repeatedly.)

Try a workout based on only one full body exercise, such as barbell clean & presses or dumbbell squat & presses, and do nothing but that exercise for an intense 20 minutes.

Try a circuit of 12 different exercises covering the entire body without any rest between exercises.

Try that same 12 exercise circuit on your subsequent workout, but do the entire circuit in the reverse order.

Change the speed of your usual exercises from super-slow during your first workout and then much faster for your next workout.

Try completing five 30 minute workouts one week, followed by three 1-hr workouts the next week.

Try doing drop sets of all of your exercises, where you drop the weight between each set and keep doing repetitions without any rest until complete muscular fatigue (usually about 5-6 sets in a row).


Copyright (c) 2008 Matt Shuebrook