If you think
back to your last few workout sessions, did you perform the same exercises over
and over again? Well, I hate to be the bearer of bad news, but it’s time to
switch up your routine.
Although it
might feel comforting to have a solid workout routine that you follow week
after week, it actually thwarts your exercise efforts. Our bodies are extremely
adaptive to all physical conditions and stress, and it always tries to expend
the least amount of energy to perform any physical activity. Therefore, as your
body adapts to your weekly routine, it will build the bare minimum amount of
muscles because it is trying to save energy. This is the main reason why I
believe that variety is essential for an effective fitness program. Variety allows
for your body to be challenged on a consistent basis and to avoid a plateau. Modifying
your routine every now and then will improve the intensity of your workouts, place
new demands on the body, and promote new muscle mass growth.
To help you break
away from your normal routine and get the most out of your shredding sessions,
I’ve rounded up a few exercises that’ll get you and your body excited.
1. Weighted Dips
Using your
body weight to do dips may not be enough to promote muscle growth. Try incorporating
a weight attachment belt and add some heavy weights to your regular dips. Start
off adding 10 to 25% of your body weight—you should aim to add enough weight
that allows you to only do 4 to 6 repetitions.
2. Dead Lifts
Dead lifts are
an additional exercise that works wonders to build more muscle and strength.
Add them to your routine, if you're not already doing them. Rather than the
regular pull downs or seated rows, dead lifts will work the rest of the your
body along with your back.
3. Front Squats
How frequently
do you see people doing front squats? I bet seldom, and if you're not doing
them, then you're missing out on one of the best exercises for quad
development. The main difference between squats and front squats is that the
barbell is resting on your front shoulders instead on your back. Try doing your
exercises at different times and for different quantities of time for highly
effective workout.
It’s important
to note that incorporating variety into your fitness routine doesn’t have to
start and end at the gym. For example, if you regularly walk for exercise, try swimming
or an aerobics course. Regardless of how you choose to diversity your workouts,
remember that motivation gets you started and routine keeps you going.
Photo Credit: By
Scott Web, courtesy of
Unsplash
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