Training Variables to Consider for Your Workout

Do you wonder why many people encounter a frustrating plateau in their training at some point in time? Plateaus take place when suddenly you find yourself weaker than before or you gain an additional couple of pounds despite the workout you are doing. In addition, plateaus occur when you don’t change your training variables over time.

So, what should you do to do avoid plateaus?

You should not stick to the same forms of exercises with the same sets and reps and rest periods. There are different ways to strategically change your training variables in order to maximize your fat loss and bodybuilding exercise. For example, you can change the order or the sequence of exercises, the grouping, type, number of exercises to be done per workout, the amount of resistance, the base of stability, the volume of work, rest period to be done between sets, repetition speed, range of motion, exercise angel, duration and the frequency per week.

Here are other examples of various techniques that you can add to your routine to avoid plateaus:

• You can have 10 sets of 3 with a medium weight, resting only 20 seconds between sets.

• You can try using a heavier weight and complete 6 sets of 6 reps, doing a 3 minute treadmill sprint between each weight lifting set.

• You can try using a near maximum weight and do 10 sets of 1 rep, with 30 seconds rest between sets.

• You can try making use of a lighter than average weight and do 1 set of 50 reps per exercise

• You can have a workout based on only one full body exercise, like barbell clean & presses or dumbbell squat & presses, and do no other form of exercise except them for an intense 20 minutes.

• You can try a circuit of 12 various workouts covering the whole body with no rest between exercises.

• You can try that same 12 exercise circuit on your next workout, but do the full circuit in the reverse order.

• You can try your normal workouts at a faster repetition speed on one workout and then at an ultra-slow speed on your subsequent workout.

• You can try completing five 30 minute workouts one week, followed by three 1-hr workouts the subsequent week.

• You can try doing drop sets of all of your workout, where you drop the weight between each set and keep doing repetitions with no rest until full muscular fatigue (usually about 5-6 sets in a row).

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