Are you stagnant and do not know what to do to evolve? Do you always do the same workouts and do not know how to change them?
When a workout routine is started you must have patience and above all perseverance in order to obtain the changes that we have set as a goal, but we must bear in mind that one of the basic principles of training is adaptation that makes our body to suffer from an exercise routine.
Knows how to vary your workouts and dodge this adaptation that prevents you progress.
How to add variety to your weight routine
- Use different series, repetitions and intensity varies
One of the easiest ways to create variety in your workout routine is to modify the number of repetitions you’re used to working. That is, imagine that in your workouts the series of 8 repetitions predominate, because it is as simple as to perform a day or even a whole week repetitions of 12 to 15. This way you will be respecting your training but increasing the intensity of the exercise and giving a Variety to which your body is not accustomed.
Another easy way to do your different workout is to increase the number of sets in one of the exercises. Try to include these variations a couple of times throughout the week.
- Use several variable repetitions in each exercise
If you are used to doing exercises with a constant number of repetitions, for example 3 × 10, including different repetitions, a good idea would be to use a 3x 12-10-8, where you increase the weight consecutively, to the same time you descend the number of repetitions. On the other hand, less familiar routines as a 10 x 3 could be the answer to get out of this impasse in which you are at this time.
Ways to give variety to your training routine
- Forget repetitions and pay attention to time
A great idea to create a much more intense and varied workouts is to perform an exercise by time, that is to say, instead of guiding you by series of 10 or 12 repetitions for example, try to perform the greatest number of repetitions for one minute. In other words, it comes to giving greater priority to time under tension. I assure you that with this variation your training will become totally different.
Remember to start gradually, start with 30 seconds and see increasing progressively.
- Try different grips
The same exercise with a different grip becomes a totally different exercise because, when modifying the amplitude of the grip or position, we will be working different muscles to the conventional grips.
Therefore, it starts including different grips progressively in exercises like pullups.
Why vary the grip on the dominated
- Change the speed of your movements
If you always work with the same speed of execution in the two phases of movement, eccentric and concentric, try to perform the concentric phase (phase of muscle contraction) quickly and explosively and then runs very slowly the eccentric phase of exercise ( Phase of muscle extension).
For example, in the curl of dumbbell biceps make the rise explosively and quickly, then hold the weight and lower the dumbbell to the starting position. Try that last phase to last about three seconds.
- Use unequal loads
While it is true that you should always work with the same weight to not create decompensation, a good way to increase the work of the core and stabilizer muscles it is to perform exercises like stride or stroll farmer with different weights in each of the two sides. Try this technique if your goal is to work the middle zone in a much more concrete way.
How to work more core with Farmer’s Ride
- Use different implements
If your training focuses solely on the use of barbells and dumbbells, try also work with kettlebells or sandbags. The change of work tool will give you a variation that will get you out of the monotony of training at the same time that helps you to work in a different way.
So, make sure that your training contains as much variety as possible and includes everything you can: machines, bars, dumbbells, pulleys, etc.
- Test the unilateral exercises
Doing the exercises unilaterally you will be concentrating the movement. In addition, your core will thank you as it should be activated to a greater extent to stabilize the body.
How to add variety to your weight routine
- Reduce downtime or increase workloads
Only by modifying the breaks between sets you will be changing the intensity of your training. Try reducing the rest time between sets and you’ll notice a much more intense work.
On the other hand, tries to overcome weekly weight with which you worked the previous week, this way, you will not leave your body adapts and is continuously stimulated with different loads.
Conclusion
If you have reached the point of stagnation in which you find your body always the same and do not know what to do to keep moving forward, I recommend you start by including some of these ideas that we have proposed. I’m sure that will help to break the deadlock and convert your routines much more demanding workouts.