So many of us go to the gym with great intentions but few of us will actually have much of a game plan. This is like going to a new restaurant and spending more time trying to figure out what to eat than actually eating. If you do not have a plan you will get something in but most likely you will not make the best use of your time.
Cell Phone Map
Others go in with a game plan but it is the same old plan that is worn out from overuse. While this is better than no plan at all your gains will be minimal because your body will be so used to it. It is best to change things up on a regular basis for the best results. Not only do you want to change the exercises you are doing but you will also want to change the style of your workouts. By this I mean rather than always doing 12 reps for 2 – 3 sets try doing drop sets where you start with a heavy load, do 8 reps, then drop down to a little lighter load, do another 8 reps, and so on for about 4 – 5 weight drops. Another way is doing negatives. This is done by using a little heavier load than you would normally use and instead of doing a steady tempo lifting and lowering you will explosively or with assistance lift the weight and than slowly lower the weight for about a 4 – 5 second count, do 6 – 10 reps. A great way to bring your new exercises to the gym is by using your iPod, iPhone, or Smartphone. You can find and download the exercises you are going to do and have them right there to refer back to.
Another huge mistake I see, especially guys, is putting too much focus on the strong areas and neglecting the other muscles. This is not only inefficient but will also lead to muscle imbalances and injury.
For the best overall gains you need variety. Your body was made to handle all sorts of different situations so you need to train to prepare for all life has to throw at you. Also by changing your workouts you will add more enjoyment instead of the same old boring routine. It is like adding a new spice to your food to make it more enjoyable.
So go look in the spice rack and kick it up a notch.
Bob Bader’s Real World Personal Training provides group classes/bootcamps and one-on-one personal training in the North Colorado Springs/Tri-Lakes/Monument/Palmer Lake area. Please contact Bob at 719-232-4386 for a free consultation.
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