So you have hit the gym, you are getting in to sessions that you have planned out for yourself or had planned by a PT and you have been working hard to change the way you look. Only 6 weeks down the line you are so bored with the same old workout routine that it can actually start to be a bit of a drag and you have hit that plateau and can't break through! So what do you do other than giving up or letting your motivation dwindle? Mix it up! I've pulled together a few different resistance training systems that can alter some of the exercises you are doing to make you work harder, make the muscles endure more weight and generally make the session a bit more fun. These systems can also be applied to pretty much any exercise and so you can add it in to just one, then maybe add a different one in and before long you are mixing it up with 3 or 4 training systems in every session.Training systems although very effective should be used in moderation so that you don't risk overtraining but they are a really effective way of increasing the intensity of any session and help you to beat that brick wall.Circuit Training- Don't pass this off as one of those classes that you never want to attend because the instructor wears spandex and it's full of gym bunnies flapping their arms. Circuit training doesn't need to be done in a class. You can get a structured session which will utilise the whole body as the exercise options are endless, usually comprising of 6-8 exercises that are completed at a reasonable weight containing 10-15 repetitions and then very little rest in-between each one, usually 15 seconds. This kind of training can be completed using free weights or resistance machines depending upon what is available and if done at low weight with higher repetitions can also benefit cardiovascular fitness as an added bonus.Pyramid Training -This is a manipulation of both the weight and the repetitions during an exercise which allows you to be able to progressively increase the load accordingly each set without sacrificing form as you will lower the repetition count to compensate for the increased weight. So, basically as you increase the weight you will then decrease the repetitions or visa-versa, decrease weight and increase repetition.Drop Sets / Strip Sets- Drop sets are an easy way to mix up an exercise and is popular among bodybuilders because it allows you to go past where you would normally stop. They are called drop/strip sets because you strip the weight off the bar following the final set and then complete a further set to failure. So initially you perform all of the sets as usual and then once you have completed the final set lower the weight then either continue to failure or to a certain repetition range, complete this process as many times as you can. When using drop sets remember not to do these for every exercise as you will tire quickly and you will burn out well before the end of the set but used correctly they can, as mentioned make you go past the normal point of termination.Super sets -These can be done in 2 different ways, either using the same muscle or an antagonist muscle pair. A super set involves completing 2 exercises back to back with no rest which means that muscle fatigue is imminent but this method is really good for muscle endurance which aids with hypertrophy so it keeps you strong for longer and looking good, winner! A same muscle super set example would be a squat and a lunge together with 10 repetitions of each and then a period of rest where an antagonist muscle pair could be the bicep and triceps working one after the other. This system tends to work well because while one of the muscles is working the other is resting which means higher weight can be placed on each muscle during the exercise.Partial rep training- Also known as matrix training. Have you ever seen that one person in the gym only doing half of a full movement and then doing the other half afterwards?? This is partial rep training and it involves breaking down the repetition into usually 3 movements which helps conditioning of the muscle. A good example of this would be when completing bicep curls, the full range of motion is broken down into 3 parts. Extension from start to 90degrees, from 90 degrees to full flexion and then the full motion from start to full flexion. Each stage is completed in usually 7 reps which is where it gets its name 21's. This exercise is effective but also very tiring and the muscle fatigues towards the final reps so a lighter workload is usually used.All resistance training is based upon the body's need to overcome the change so once your body has done that you hit the wall that is the plateau and by using some of these training systems you can vamp up your workout and make it work for you and your body. Always try new training systems with caution and get help if you need it but definitely give it a try..... and let me know how you get on!If you need any advice or information get in touch and let us know if these systems work for you.
