Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Build More Muscle and Lose More Fat by Discovering the Power of Training Variables!


Everyone will inadvertently hit a frustrating plateau in their training at one time or another. You're cruising along for a while, gaining strength, losing fat, looking better, and then all of the sudden it hits. Suddenly, you find yourself even weaker than before on your lifts, or you find that you've gained back a couple of pounds. It happens to everyone. Most of the time, these plateaus occur because people rarely change their training variables over time. Many people stick to the same types of exercises for the same basic sets and reps and rest periods with the same boring cardio routine. Well, I hope to open your mind and bring some creativity to your workouts with this article!

There are many ways that you can strategically modify your training variables to assure that you maximize your fat loss and/or muscle building response to exercise. Most people only think about changing their sets and reps performed, if they even think about changing their routine at all. However, other variables that can dramatically affect your results are changing the order of exercises (sequence), exercise grouping (super-setting, circuit training, tri-sets, etc.), exercise type (multi-joint or single joint, free-weight or machine based), the number of exercises per workout, the amount of resistance, the time under tension, the base of stability (standing, seated, on stability ball, one-legged, etc.), the volume of work (sets x reps x distance moved), rest periods between sets, repetition speed, range of motion, exercise angle (inclined, flat, declined, bent over, upright, etc), training duration per workout, and training frequency per week. Sounds like a lot of different training aspects to consider in order to obtain the best results from your workouts, doesn't it? Well, that's where a knowledgeable personal trainer can make sense of all of this for you to make sure that your training doesn't get stale. Below are a few examples to get your mind working to come up with more creative and result producing workouts.

Most people stick to workouts where they do something along the lines of 3 sets of 10-12 reps per exercise, with 2-3 minutes rest between sets. Booooorrrrring! Here are a few examples of different methods to spice up your routine.

?Try 10 sets of 3, with only 20 seconds rest between sets.

?Try using a heavier weight and complete 6 sets of 6 reps, doing a 3 minute treadmill sprint between each weight lifting set.

?Try using a near maximum weight and do 10 sets of 1 rep, with 30 seconds rest between sets.

?Try using a lighter than normal weight and do 1 set of 50 reps for each exercise

?Try a workout based on only one full body exercise, such as barbell clean & presses or dumbbell squat & presses, and do nothing but that exercise for an intense 20 minutes.

?Try a workout based on all bodyweight exercises such as pushups, pull-ups, chin-ups, dips, bodyweight squats, lunges, etc.

?Try a circuit of 12 different exercises covering the entire body without any rest between exercises.

?Try that same 12 exercise circuit on your subsequent workout, but do the entire circuit in the reverse order.

?Try your usual exercises at a faster repetition speed on one workout and then at a super-slow speed on your next workout.

?Try completing five 30 minute workouts one week, followed by three 1-hr workouts the next week.

?Try doing drop sets of all of your exercises, where you drop the weight between each set and keep doing repetitions without any rest until complete muscular fatigue (usually about 5-6 sets in a row).

There are many more ways to continue to change your training variables. I hope this article gave you some ideas on methods for you to take your body to the next level.

©2005 truthaboutabs.com

Michael Geary - NCSF CPT, AFAA CPT;
Author of "The Truth About Six Pack Abs" ©2004-2005

Visit http://truthaboutabs.com to discover innovative training and nutritional strategies for losing body fat and developing a rock hard body!


MORE RESOURCES:

Get Stronger Without Moving: 5 Static Exercises That Burn Fat and Build Muscle
STACK News
While the majority of your workouts should consist of eccentric and concentric movements, isometric exercises can help you build muscle, burn fat and prevent injuries. For a fresh physical and mental challenge, try one of these static exercises next ...



Yahoo Health

10 Meat-Based Meals Guaranteed To Build Muscle
Yahoo Health
People are scared of red meat, but if you eat the right kinds in the right amounts, it's totally fine. In fact, it's a great source of quality, muscle-building protein. Just take the recipes from the 21-Day Shred Cookbook for example. The Steak with ...



KY3

Fit Friday: Build muscle at Jazzercise Strength class
KY3
He found out that Jazzercise is not just about just dancing. But, the Strength 60 class is about strength training as well. Dawn showed us 3 tricep exercises including tricep kickbacks. Here's how you do a tricep kickback; Start with a dumbbell in each ...



Philly.com (blog)

How to effectively build muscle in women
Philly.com (blog)
... to understand how to do it effectively. Women may find it more challenging to build muscle than men due to genetics and hormones. Some women may need to focus on decreasing body fat in addition to building muscle, in order to achieve visible muscles.



Doctor Tipster

How Much Protein do you need to Build Muscle?
Doctor Tipster
These content links are provided by Content.ad.Both Content.ad and the web site upon which the linksare displayed may receive compensation when readers click on these links. Some of thecontent you are redirected to may be sponsored content. View our ...



Lifehacker Australia

Stop Relying On Genetics And Build Muscle With Science
Lifehacker Australia
The rest of the guide talks about how to build muscle and how long it takes. (Spoiler alert: It takes longer than you think.) The guide is quite long (four parts and 8000 words) but it's one of the most comprehensive evidence-based resources out there ...



Jackson Clarion Ledger

Rebecca Turner: Build muscle mass as you age
Jackson Clarion Ledger
Strength is more than a term for gym rats. Regardless of your age or fitness level building and maintaining muscle mass should be a top priority. Why? Because lean muscle is the furnace in which calories are burned and energy is stored. Without ...



The Sport Review

Why and how you must train your legs to build muscle and get ripped
The Sport Review
Training your legs is without a doubt, the most effective way to your beach body. Some people might not want tree trunk legs, and anyone who has done a leg day knows about the potential inability to sit down that follows, but it doesn't take anything ...



The Inquisitr

Dr. Oz Giuliana Weight Advice: Giuliana Rancic Is 'Frail,' Needs To Build Muscle
The Inquisitr
Wednesday, after an episode of his show, Dr. Mehmet Oz didn't mince his words on a reporter's questions about Giuliana Rancic's dramatic weight loss. The E!News co-host of Fashion Police who is getting a rocky beginning to the new year has been the ...
Dr. Oz details Giuliana Rancic weight loss, anorexia and 7-minute yoga workoutExaminer.com

all 10 news articles »


The Daily Meal

Foods Men Should Eat If They're Trying to Build Muscle
The Daily Meal
“Rich in chlorophyll and iron, baby spinach is much easier to eat than full-grown spinach and will help you build muscle by providing calcium, which is required for muscle contraction during exercise. Its high chlorophyll content will also reduce the ...


Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright © 2006 Luminati Inc. All rights reserved.