If you have been working out for months, it can be frustrating when your progress has come to a halt. Instead of quitting, try adding some intensity to your workouts. Or get expert advice from A Personal Trainer! The tips below are simple ways to break past plateaus without trying to reinvent the wheel. 1. Add More Weight: If you have been using the same amount of weight during your training sessions, it may be time to add some more. Increase the weight gradually over time. If you have been using 12-pound dumbbells for a certain exercise, bump up to the 15 pound weights to challenge you muscle a bit more. 2. More Repetitions: Stuck in that six- to 10-rep range because you want to put on a bit of size? Switch it up and add a few more repetitions to each set. You can go a bit lighter in weight and work on your muscular endurance as opposed to muscular strength. 3. Speed Up...: If your weight lifting sessions are taking hours, chances are you are taking too much time between sets or not working fast enough. Try allowing only 30-45 seconds between sets for recovery. Yes, you will be more fatigued and may not have as much strength to move a lot of weight, but you will break a sweat and be working harder than usual. The same goes for cardio training, try bumping up the level or speed of your workout. When doing interval training, shave off a few seconds of your typical recovery time for a more challenging sweat session.
Posted on: Fri, 05 Sep 2014 11:32:17 +0000
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