Weight Training: When does it get Easier?
Weight Training: When does it get Easier?
It’s very hard to adjust to a weight training program especially if you’re a total newbie. You know you want to see progress; You have this goal image in mind, but sometimes you wonder if the pain and soreness and exhaustion is even worth getting there. You ask yourself: When is this going to get easier? You look around the gym and you see people throwing weights around and acting like they enjoy it. Will I ever enjoy torturing myself like this?
The answers to your questions are coming. Will training get easier? Yes. Will you enjoy it? Yes. As your start to build muscle strength and endurance and your body gets stronger, your workouts will become easier. But guess what? That means it’s time to challenge yourself more. When your workout becomes easy, it’s no longer doing anything for you. Your body adapts in order to handle the stress you put on it. Once your body gets stronger, you need to change things up if you want to see progress. If you’re trying to maintain, then stay there; But, you will not see any more progress unless you challenge yourself.
When you start to see, and feel the results of your work, it’s one of the best feelings in the world. That, my friends, is when you will start to enjoy your workouts. It becomes your addiction, your passion and it makes you feel powerful and amazing like a superhero. Your next question is, how do I change things up? How do I know if I’m ready?
First of all, if you’ve been lifting the same amount of weight with the same amount of reps for more than 4-6 weeks, then it’s definitely time for change. You’ve probably also been wondering why you’ve hit a plateau. It’s because you’re not challenging yourself. Every single workout should be a challenge. Push harder every time. Don’t waste your time in the gym. Don’t doubt yourself. Be confident, be bold and some of you will be very surprised at what you are capable of. You never know until you try. Don’t settle for the bare minimum, telling yourself: Oh, I’m just weak with little arms. If you can do 15-20 reps of what you consider to be a pretty heavy weight, you should be ashamed of yourself for wasting your time. Move on and do something that’s going to make a difference.
There are many different methods you can use to make your workout more challenging.
I’ll list a few for you. Try one or more of these next time:
- Heavier weights
- More reps
- More sets
- Alternate Body Parts Trained together
- Change the order of body parts trained first or last
- Do different exercises
- Use weights or cables instead of machines or vice versa.
- If training more than two muscle groups per workout, break it down into smaller groups or 1 or 2 per day
- Supersets, alternating opposing muscle groups with little to no rest in-between
- Compound Sets, alternating two exercises for one body part
- Tri-sets-three exercises for one body group with little to no rest in-between
- Giant Sets. 4 to 6 exercises for one muscle group with little to no rest in-between
- Pyramid Training. Start with higher rep/lower weight, then gradually increase weight while reducing reps.
- Descending Sets. Start heavy and go lighter and lighter in weight as fatigue sets in
- Reduce amount of rest time in between sets
- Partial repetitions (1/2 or 1/4 movements from bottom or top of the range of motion)
- Negative movements. Move back to starting position slower than the actual contraction
- Forced or partner assisted reps. Get your partner to help you finish your last few reps
- Burns Reps. Do 2-3 inch quick movements or pulses at the end of a set.
- Peak Contraction. Hold the weight through max contraction at the completion of a movement
- Super speed. Very quick movements used to simulate fast twitch fibers.
- Iso-tension. One that helps with competitors practicing posing, tensing each muscle for 6-10 seconds in a variety of different poses.
As you can see, there are many different ways to make your workout unique and challenging. I am constantly changing mine. Otherwise, I’d get bored. There’s nothing more exciting than a fresh, new workout, or a new exercise to try!! Got it? Next time try incorporating some of these methods into your workout. You will be surprised to see what small changes can do for your progress.
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