If you aren’t seeing your body grow and develop it is mainly because you are not pushing yourself enough. Following the same workout routine each week can at times turn into a rut but the good news is that the solutions in simple.
All you need to do is take things up a notch and today I am going to share with you the changes I made to my workout routine to end the rut and make it more effective and tough.
I used bands when training with a barbell
Though an unusual way of making your workouts tough bands and chains are as effective as any weight if not better and by ignoring them you let a really good equipment pass you by.
These bands and chains are effective because these are lighter at the start and only add more resistance as you lift higher due to which more muscle fibers are incorporated into each lift while in a regular barbell or dumbbell exercise the weight remains constant throughout. See video for more help
I used the extended set technique
In simple words the extended set technique means doing 2-3 versions of the same workout in the same set. For example if I were doing let’s say 10 reps of seated front raise after 10 reps rather than putting my dumbbells down I got up and did 10 more by standing.
This is easier than the seated version since you can engage your knees and hips while lifting and though this technique is tough it works and is exactly what you need to grow faster.
I switched to the dropset technique
The dropset technique means reducing the weight and doing a few extra reps rather than stopping at 10. Just make sure you do not rest too much and to save time have a friend or your trainer change weight plates with you.
This technique is not restricted to barbell movements you can also do it with dumbbells but remember to keep the dumbbells close to you beforehand. Still confused? Here is some help
I improved the density of my workout
I often workout my abs at the end of the session but as my workout got more intense I found myself too tired and willing to skip it and this is where density training is so useful. Density training is working out the other muscle groups such as your abs in between sets of other muscles such as legs, chest etc.
This is ideal since you would be working out different muscles groups in the same amount of time. Just make sure both muscles groups are not dependent on each other.
I switched from machines to free weights
Free weight training as compared to working out on machines is more effective and harder. This is because when you lift free weights your body needs to stabilize and balance the weight and thus it engages more muscle groups and also burns more fat.
It also improves testosterone rotation in muscles. So the next time you have the choice opt for free weights for better growth.