BG-15: Getting Faster Results and Breaking Through A Plateau
It was about a month ago that I sent out MY LAST POST. And in that post I talked about what I found to be 7 key factors to consider when planning your workouts. Now that you have an idea on how to plan them I’m going to tell you about 5 hacks that you can include in your workouts that will not only take you to the next level, but will help you break thru ANY plateau.
But before I go into that, let me first mention that nobody, EVER! has started a fitness training or rehabilitation program and said that they did NOT want to get better, they didn’t want more energy and that they didn’t want to feel stronger, faster or healthier.
None of my physical therapy patients have EVER said that they did NOT want less pain, didn’t want to move better or didn’t want to lower their risks of falling either. It just doesn’t happen.
Every client or patient that I now or have worked with in the past comes to me with one goal in mind….and that is to leave better off – health-wise – than how I found them.
I’m sure you’ve heard that if you simply do more, consistently, on most days than what you have been doing on any of the previous days that you can get results – especially if your eating habits stay the same or get better. And its true. But at some point, unless you are okay with plateauing, and in some cases regressing, then you’ll want to consider this concept, because it is this concept that allows my clients and my patients to get results.
That concept is called the OVERLOAD principle. And just as it sounds and as I tried to describe, it is simply doing more in todays workout than what you did during the previous workouts.
There are 4, well 5, elements that I use in every one of my workouts to get the people that I work with results. The nice thing about them too is that they are not independent of each other. Although not every one can handle this, but two or more of these elements can be changed simultaneously. But, let me advise you, changing two or more of these elements during the same session IS NOT FOR EVERYONE
Doing any of these 4 things can enhance (or destroy) your next workout, so proceed with caution. You can
– Add weight weight
– Do more repetitions
– Increase the number of sets
– Decrease the amount of rest time between sets, or, one of my personal favorites,
– Increase the speed at which you move the weights (while maintaining control of the weights and still with good form)
Feel free in getting creative. It doesn’t have to be the same modifications every time. Mix it up. And not just on varying days but also during the same workout you can switch it up at different points within the workout. For example, with your first set of upright rows, do your normal number of reps, wait your normal 2 minutes between sets, but then on the second set, increase the number of reps but wait only 1 minute before starting your 3rd set.
Do you need help getting started or do you need alternate exercises because of some limitation? Well, now you can get workouts that are customized to your needs and your limitations. CONTACT ME for details….
CLICK HERE to view all of my previous posts and CLICK HERE to contact me.
