The more you do one type of exercise, the less challenging it becomes for your muscles. When you first begin a new workout plan, it may be difficult, but once your muscles adapt to it, your body can plateau if you do not change the routine. Researchers now have scientific evidence that varying an exercise routine helps increase adherence. University of Florida researchers found that mixing up your workout program can help you stick to it.
When you do the same exercises over and over, it becomes monotonous. Whenever you vary the routine, there is a significant increase in enjoyment, which leads to greater results. So, below are a few suggestions that I’ve used to spice up my workouts. Give them a try, and I’m sure your workouts will be more fun and interesting:
Change Your Grip
You may believe that the way you hold weight is purely a matter of preference, but this is far from the truth. The position of your hands determines where you will feel the workout in your body and which muscles you are targeting. Three factors influence how tight or loose your grip is: your hand position, your grip size, and the width of your grip. It’s possible to change these variables to target certain muscle groups.
Try Tri-Sets
A tri-set is a series of three exercises performed one after the other with little to no break in between. The three exercises might target the same muscle group or stimulate opposing muscle groups. Between tri-sets of the same muscle group, you’ll need a proper time to rest.
Tri-sets are a highly effective training approach for rapidly gaining muscular mass because they extend the time your muscles are under tension during your sets and force them to work harder than usual. Tri-sets may be just what you need to get back on track if you’ve reached a training plateau.
Change Your Split
Have you been doing the same split routine for an extended period? Try doing a 5-day split instead of a 3-days or reversing your split. Yes, a three-day-a-week exercise routine will allow you to gain muscle mass. With a four-day split, you’ll be OK. But you are craving more. It’s your passion to work out in the gym, and you want to be there practically every day if you can, improving your physique one piece at a time.
Unless you have an entire day to spend at the gym, you can’t complete 4 exercises for each muscle area when you’re only working out 3 days a week. Following a five-day split, on the other hand, helps to integrate multiple exercises to hit your target muscles from different angles.
Vary Your Equipment
Using a combination of free weights, your body weight, and gym machines will help you get the best results while reducing the chance of injury. Exercises and equipment that are varied regularly help decrease repetitive stress on joints. If you put your body through the same motions over and over again, there’s a reason why you become hurt. It’s known as a repetitive strain injury, and it’s caused by doing a lot of repetitive exercises.
By varying your activities, you allow strained muscles, joints, and ligaments to rest and recover before being pushed back into action.