Thursday, March 10, 2011
Three Ways to Change Up Your Weight Training Routine
Thursday, March 10, 2011 | 
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It’s easy to fall into a workout rut. Most of us are creatures of habit. We find something we like and stick to it. This can be an admirable trait in some circumstances, but when it comes to the continued success of your workout program, it’s a sure way to reach an exercise plateau.
Here’s why: In addition to the boredom that sets in when you fail to mix up your workouts, there is a physiological phenomenon that occurs that can leave you feeling frustrated. The human body is very efficient and quickly adapts to the stress you place upon it. When you repeatedly perform the same exercise, your body eventually requires less energy and strength to perform the exercise. Over time your “killer workout” becomes a virtual walk in the park. Fortunately, there are ways that you can tweak your workout program to bypass this fitness plateau.
On a large scale, cross-training is the best way to avoid exercise plateaus. When you go jogging one day, then do yoga the next day, you’re keeping that plateau at bay by working your muscles and cardiovascular system in a different way each day. But when it comes to weight training specifically, exercise die-hards and enthusiasts alike often don’t break out of their usual routine: 3 sets of 10 reps, resting in between. To keep your strength training workout fresh and that efficient body of yours on its toes, change it up a little with these three simple techniques:
#1 Superset: Perform two different sets of exercises, one after the other, with no rest in between. The exercises can be for the same muscle group or two different muscle groups, depending on your goals. You should repeat each superset two to three times, resting for a minute between supersets.
Examples: Do 10 bicep curls followed immediately by 10 triceps kick-backs. Rest for one minute and repeat the superset. For quads and glutes, do 10 squats followed by 10 ballet plies. Hold weights during both exercises for added intensity. Rest for one minute and repeat the superset.
Benefits: Reducing rest time increases the cardio component of strength training and keeps the calorie burn going. It’s also more time efficient than resting between each individual set.
#2 Pyramid Method: Use light weights for your first set, but perform more reps than you would normally do during a typical set. For your next set, do the same exercise with increased weight and less reps. Increase the weight and decrease the amount of reps again for your third set. Rest for 30 seconds between each set.
Example: Use 5lb. dumbbells to do 15 reps of shoulder presses. Rest. Next, do the same exercise with 8lb. dumbbells. Go for 10 to 12 reps. Rest. For the third set, increase the weight to 10 lbs. and perform 8 to 10 reps. Pay special attention to your form as you increase the weight.
Benefits: By using a light amount of weight at first, you can perfect your form before taking on a heavier load. In addition, to make gains in strength you have to overload the muscle. The pyramid method pushes you to tackle a heavier weight, but doesn’t require you to lift it for three whole sets.
#3 Multi-tasking: Combine two different exercises into one set. The exercises you choose can target the same body part or a different area, depending on your goals. Perform 3 sets with 30-second rests.
Examples: To focus on your upper body, combine bent-over rows with tricep kick-backs. To target different areas of your body, do squats while simultaneously doing bicep curls.
Benefits: As any mom knows, multi-tasking is a guaranteed time saver. Also, by engaging different parts of your body at the same time, you’ll be activating your core muscles to help keep you in balance.
Family Doctor | Health Tips
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