Here you are a few months after you’ve just started training and you notice signs that your body just isn’t progressing like it did when you first started training. A number of factors can contribute to this problem. Here are 5 tips to get you back on track and realize superior gains in the gym!
- SWITCH UP YOUR WORKOUT ROUTINE
More often than not, guys and gals continue to do the same monotonous workout routine because they’re either too scared to try something new, comfortable with the regimen chosen or simply ego lifting. In order to grow you need to switch up your workout routine by doing the following:
- SWITCH UP YOUR TEMPO
Instead of doing each rep at the same pace, try slowing the movement down and really focus on contracting the muscle. You’ll know it’s working when you’re having a tough time controlling the weight load. If this is the case, lighten the load and try again.
- REARRANGE EXERCISES
E.G. If you start with flat dumbbell bench press at the start of your workout, try starting with incline dumbbell flyes. Change rep range. Most gym-enthusiasts will typically complete the 3 sets, 10 rep range (Try a different rep range such as 5 sets of 8 or 4 sets of 15)
- SWITCH UP YOUR TEMPO
- YOU’RE NOT EATING ENOUGH
If you’re eating the same amount of protein, carbs and fats, then your body has adjusted to your meal portions.
- Slowly increase calories (instead of 1 cup of rice, try adding 1/3 to it, then add again)
- Apply the same method for proteins
- NOT ENOUGH INTENSITY
It’s easy to get lost in conversation with a gym buddy; Before you know it you’ve wasted 20-minutes of chatting instead of using it towards lifting! Put away the phone, toss on the headphones and get on with it. Talk to your buds post-workout in the change room or while your stretching.
- TAG ALONG WITH A GYM BUDDY
Work out with a friend who is bigger than you. It will give you the motivation to lift heavier and become more competitive, after all, who believes size doesn’t matter? Also, your friend might incorporate different exercises, which could become part of your own workout regime.
- GO TO FAILURE ON YOUR LAST EXERCISE
If you feel like you’re dragging your ass at the gym, try to give yourself that extra push to get motivated. No matter what exercise you end with in your workout, try not putting a number on how many reps, but instead push until you physically can’t push any further. This is where a gym buddy can help you to keep pushing and encourage you to achieve one more rep.
Plateaus can really suck the life out of your motivation and drive, but if you try some of these tips you will experience changes in your body soon.
Leiland Gauley is an OPA Men’s Physique Competitor, ISSA Certified Personal
Trainer, published fitness model and is Director, Product Development at a Canadian
Sports Supplement manufacturer and distributor.