If you are bored with your fitness routine, or not seeing the results that you did at the beginning, you may be experiencing a fitness plateau.
A great way to get through a plateau or workout rut is to challenge your body in new and different ways. Here are three effective methods to bring your workouts to the next level: Did you know that you can increase the intensity and effectiveness of an exercise simply by squeezing a little harder? Next time you perform bicep curls, stop near the top of the movement and squeeze your biceps hard for two to three seconds before returning to the starting position. You will find that even with a moderate weight, your arms get a much better workout. The burning sensation can be really intense so don't go 100 per cent the first time.
This is also effective with many other body parts. When performing tricep pushdowns with a cable machine or tricep extensions with dumbbells simply stop at the extension part of the movement when your arms are straight and squeeze your triceps for two to three seconds before returning to the start. This muscle squeeze is called an isometric contraction, a type of contraction when your muscle does not change length. It is especially effective when performed as part of a full-range exercise, but it can be performed on its own. If you are not in a gym, simply press your palms together as hard as you comfortably can and hold for 10 seconds, two or three sets, and you will feel the blood flowing in your chest muscles.
Another way you can spice up your workout routine is to experiment with high repetitions. It is common for people to perform eight to 12 repetitions, but your body can adapt to that very quickly. On your last set of an exercise try performing a set of 35 repetitions with a lighter weight. This is a great way to build isolated muscle endurance, and you will often feel your muscles the next day, reminding you that you worked a little harder than normal. Once you have done 35 repetitions for a few workouts, if you are up to it, try going all the way to 50 repetitions for an intense burn. It can be difficult to perform high repetitions, so be sure to start slowly and progress at a comfortable pace.
One of the most effective methods for stimulating muscle growth is a system called strip sets. With this method perform two or three sets of the same exercise, decreasing the weight and increasing the reps of each set. For example, if performing a classic exercise such as a bench press, start with a heavier weight that allows you to complete only four to six repetitions, and then move to a weight that allows you to complete eight to 10 repetitions, and finish off with a weight that allows you to complete 12-15 repetitions. It is always great to have a workout partner to help adjust the weights, but it can also be done on your own. This is a great system because it utilizes both heavy and light weights, so you target your fast and slow twitch muscle fibres. It is definitely not easy, and not designed for beginners, so don't try this unless you have been exercising regularly.
Be sure to consult your doctor before starting an exercise program and progress at a pace that is comfortable for you.
Shaun Karp is a certified personal trainer. For further information call his office at 604-420-7800 or visit karpfitness.com.
