Workout Rut
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Going to the gym and establishing a routine is something almost every gym patron does. However, too much of the same thing can lead to muscle imbalances and workout rut. Workout rut means doing the same thing over and over again which can lead to a boring and un-motivating experience. Even if you do manage to stay motivated enough to make it to the gym, you will find yourself performing set after set like a zombie.
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A great Fitness Habit to fix workout rut and to maximize muscle growth is to vary your repetitions. Don’t just change the amount of repetitions monthly like most do, but change up the repetitions for each workout. For instance, Monday you may perform 3 sets on the leg press with each set having 10 reps. The next time you use the leg press, try 5 sets of 6 repetitions with more resistance. The next time after that, perform 2 sets with 12 reps, also varying the resistance. Then change back to 3 sets of 10 reps. Changing your repetitions this way adds exercise variety and will increase your strength and help prevent you from being bored.
An Arizona state study which followed several men for a period of 12 weeks showed that varying repetitions per workout increased their strength twice as much as those men who changed their reps on a monthly basis.
Another way to beat workout rut is to add exercise variety. For instance, if you are use to performing arm curls using free weights, try using a sit down bicep machine for the next workout. Then the next workout, use the cable machines to perform bicep curls. The point is to change it up often. Do not get set in your routine because it’s comfortable and you are use to it. Doing so will leave you at a plateau and your results will come to a standstill.