Consistency in your training is a good thing...most of the time. You're much better off consistently hitting the gym 3 times a week than if you consistently hit the snack bar 7 days a week.
But consistency can hold you back, too. By doing the same thing over and over again you can fall into a rut. The big problem is that you may not even notice that it's become a problem. You train, you eat right, so there can't be any problem, right? Maybe. Maybe not.
If you always perform the same exercises for the same number of sets and reps (and a number of people always use the same weights), eventually your gains will come to a screeching halt.
In addition, your mind goes on auto pilot, so your intensity level drops without you even realizing it. And worst of all, you may become bored, start skipping workouts and then ditch the workouts completely.
Changing up your program can rejuvenate you mentally, giving you a big motivational boost, get your interest back, and spur you on to a new set of gains.
If you begin to feel bored or unchallenged with your current program, change it up. It doesn't have to take much to get you back in touch with your workouts. You can change as little as you want, or revamp your whole routine.
Hate to drop the bench press (you must be a guy ;-) )? Then radically change the set and rep scheme. Are you always doing sets of 6 - 8 reps so you can use a heavy weight that makes you look respectable in the gym?
Forget the ego and try doing sets of 25 - 30 reps per set for a few weeks. This will get you back into the exercise physically and mentally.
Feelng burned out? Change everything. Try a completely new exercise for every exercise you are currently using. Do a different number of sets and reps, change the rest period from 2 minutes between sets to 30 seconds. There are so many things to change that you should never get bored.
Your workout becomes such a habit that you don't always even realize problems like these. If you think that might be the case, try changing something about your workout every 4 to 8 weeks. Heck, mark it down in your journal now when your next change should be.
Keep your mind fully engaged in your program by constantly giving yourself new challenges to prevent burnout - both physical and mental.
Gregg Gillies is the founder of Buile Lean Muscle.com His articles have appeared in Ironman Magazine. He has written two books and is a regular contributor to Body Talk Magazine. He publishes a free fitness newsletter available at his site that includes lots of weight training tips, fat loss, nutrition and exercise program information to help you build your best body as quickly as possible. See how you can get a customized nutrition plan at http://www.mynutritionjournal.com | |
