Tuesday, February 24, 2009

3 Small Changes to Your Big Workout

Most people in the gym are doing the same stuffs in their routine. No wonder they don't see any results or stop seeing results after a while.

Here is a typical average Joe & Jane's routine:
- Hop on the treadmill for a few minutes while watching TV or reading magazines
- Do some Cybex machine, a few dumbbell biceps curls, pump up a few chest press
- Hop back on a different cardio machine, elliptical or bike while chi-chatting with neighbors

Here is a typical gym-rat's routine:
- Load up weight plates on the barbell for bench press - trying for the "max" - pressing until screaming and yelling to death. Almost always, they're stuck in the weight.
- Use crazy heavy dumbbell weight to "cheat" their biceps
- Abs, abs and more abs

I have provided many ways to change up your weight trainig routines. Read more >>

Essentially, you can have infinite combinations of workout routines. You shouldn't be bored by the same old workouts that don't work for you.

For beginners, these can be very confusing. Here are 3 things you can try in your next few workouts. Don't try them all, but one at a time.

#1 Change the rep range.
You'll need the weight you're using for different rep ranges. If you've been doing 3 sets of 10 reps, try 4 sets of 8 reps, 5 sets of 5 reps.

#2 Change the order of exercies.
Simply reverse the order of exercies in a workout. If you've been doing chest first followed by back, try doing back first then chest.

Also try to reverse the order of training routines in a week schedule. For example, your training schedule in a week is Chest for Monday, Back for Wednesday, Legs for Friday; try Legs for Monday, Back for Wedneday, Chest for Friday.

#3 Slow down the rep speed.
Most people are lifting weight too fast or cheating with momentum unless you're a powerlifer or Olymic lifter. Take at least 3 counts (seconds) on the returning (negative) phase. Lift for 2 counts (seconds). You'll feel much better contracted muscle tension.

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