4 More Ways to Get Out of Your Boring Workout Routine

A certified personal trainer can custom-design
an exercise program just for you.

In my last article, I write about strength training protocol and training variables. I also gave three alternative workout routines to a typical bodybuidling straight-set routine.

If you missed the article, you can read in the following link. Even if you read it before, I suggest you re-read the articel to brush up some terminologies.

http://www.beyondfitnesssolutions.com/beyondfitness/2011/12/workout/why-your-workout-stops-working/

In this article, I'm providing four more alterante workout routines that you can change up to get out of your fitness rut.

Variation #4 Pyramid Set
DB Bench Press: 55 lbs x 12 reps, 60 lbs x 10 reps, 70 lbs x 6 reps, 2-0-1 tempo, 2 minute rest
Dumbbell Flyes: 40 lbs x 6 reps, 30 lbs x 10 reps, 25 lbs x 12 reps, 2-0-1 tempo, 2 minute rest

Comments: DB Bench Press loading pattern is a regular pyramid method. Start with lower-weight/higher-rep set and progress to heavier- weight/lower-rep set. Dumbbell Flyes loading pattern is an inverted or reverse pyramid scheme. Start with heavier-weight/lower-rep set and progress to lower-weight/high-rep set. There are also more complicated double pyramid and flat pyramidloading patterns.

Variation #5 Tempo & Tension Manipulation
By simply changing the tempo , it makes a lot of difference in the time under tension (TUT) on your muscles. Tempo (rep speed) refers to how quickly you lift the weight (concentric or "positive" phase) and lower the weight (eccentric or "negative" phase).

The 3-point tempo prescription of 2-0-1 means that you take 2 seconds to lower the weight, zero second pause at the bottom (stretch), and take one second to lift the weight. A more complicated 4-point tempo prescription adds the 4th digit for the time to hold (contracted) at the top of lifting.

For example, a "3-0-2" tempo prescription on the original straight set routine would make a huge impact on how you feel on the muscles and muscle growth. You'll probably start to feel that kind of unbearable muscle soreness by the 8th rep. You're struggling through the last two reps. That's the difference!

Variation #6 Anabolic/Anaerobic Conditioning
By reducing the rest interval between sets (say from 1 minute to 45 seconds), you'll be able to improve your anabolic conditioning and anaerobic fitness. You only rest till you're "almost" recovered and go for the next set. You don't wait around for 3 to 5 minutes till fully recovered.

Watch out for this routine as it's very taxing to your mind and body. You probably have to reduce the weights, too. So check out your ego.

One extreme example of this variation is modified Olympic Power Training Routine . Anaerobic conditioning and performance is achieved by training and pushing VO2 max and lactic acid or lactate threshold .

Variation #7 Periodization
I covered this topic before about periodizing your training program . After a few weeks of dedicated and consistent training, you've gained some muscles, become stronger, and are able to lift heavier or more reps. That's, you're adapted to the workout routine. You need new stimulus to continue to build strength and grow muscles by progressive overloading .

Why not try 3 sets x 12 reps at 45-second rest interval or 4 sets x 8 reps at 90-second rest interval, even on the same weights and exercise combination?

Get in the Program and Stay on It

Aren't you having enough yet? The list of variations can go on if you start to add more or different exercises to work on chest muscles. There are also other training methods such as tri-set, giant set, drop set, forced rep, super slow rep, "negative" focused rep, etc. You see, there are a lot more variations available for changing up your weight training routine than you can imagine. You'll never be bored with weight training.

One mistake made by many beginners is that they change their workout routine too often. Some keep changing their programs or routines in every workout or evey week. They try all sorts of fancy body part split routines they can find in the books, body building magazines or from their gym buddies.

No Program Hopping

You have to stay on and complete one program for a prescribed period, be it 3, 6 or 8 weeks. Do not try a different variation in every workout; otherwise there is no accumulated, consistent and positive training effect on the muscular, neurological and hormonal levels. It also needs to be designed and integrated into the longer training macrocycle as periodization .

Each variation has its purpose and effect. Define your training goal first. Pick one variation of your current workout routine and stay on it for at least three weeks. It may help you break your training plateau. You may see new strength gain and muscle growth in no

Why Isn't Your Workout Working?

Have you been doing the same old workout routine over and over? 10 reps by 3 sets?

It's insane to expect different (and better) results by doing the same things over and over.

It's about time to change up your strength traiining rouitne if you haven't gained strength or muscles, or lose fat.

Let's look at the training variables you can manipulate for weight training (resistance training): 

• Selection of exercises
• Order of exercises
• Weights (resistance)
• Sets
• Reps
• Tempo (rep speed)
• Rest interval
• Loading pattern
• Periodization program

Reasonably simple, huh? Yes, but there's more to it. The combination of all these variables determine your training volume and intensity and your results. 

Let's look at an example. Say you want to work on your chest (pectoral muscles) by choosing dumbbell flat bench press and dumbbell fly exercises (your selection of exercises). One classical straight-set workout may look like this (after light-weight warm-up sets) : 

Classical Straight Set for Hypertrophy ( Muscle Building)
Dumbbell Bench Press: 60 lbs x 3 sets x 10 reps, 2-0-1 tempo, 1 minute rest
Dumbbell Fly: 30 lbs x 3 sets x 10 reps, 2-0-1 tempo, 1 minute rest 

Comments: The order of exercises is dumbbell bench press first followed by dumbbell flyes. Each exercise is performed for 3 sets by 10 reps at respective weights. The lifting tempo is 2-0-1 rep speed. The rest interval between sets is one minute. The weight loading pattern is straight set; i.e., same weight through each exercise. Some people may call Dumbbell Flyes as "post-exhaustion" set in this combination. 

What Else Can You Do?

Well, a lot more than you think.

The following shows three variations to above weight training routine with comments.

Variation #1 Pre-exhaustion Set
Dumbbell Fly: 35 lbs x 3 sets x 10 reps, 2-0-1 tempo, 1 minute rest
Dumbbell Bench Press: 55 lbs x 3 sets x 10 reps, 2-0-1 tempo, 1 minute rest

Comments: The order of exercises is reversed. Flye is an isolation exercise that would tire out your pec as an "pre-exhaustion" set. You may be able to "fly" more weight first, but you almost wouldn't be able to lift as much in the subsequent Bench Press (a compound exercise).

Variation #2 Straight-Set for Maximum Strength
DB Bench Press: 75 lbs x 5 sets x 3 reps, 2-0-1 tempo, 3 minute rest
Dumbbell Fly: 40 lbs x 5 sets x 3 reps, 2-0-1 tempo, 3 minute rest

Comments: By reversing the set x rep combination to the low rep range and heavier weights, you're training for maximum strength development. Training load and intensity are higher. You typically have to reduce training volume and rest longer between sets to recover from metabolic and physiological stresses.

Variation #3 Super Set
Dumbbell Bench Press @ 60 lbs x 10 reps (2-0-1 tempo) followed immediately without rest with Dumbbell Flyes @ 30 lbs x 10 reps (2-0-1 tempo)
Repeat this superset two more times for a total of 3 sets with1-minute rest between supersets.

Comments: Superset means you do two exercises back to back without rest. Take the rest till you finish both exercises as one set. These two exercises could target the same muscle group as it is in this case. You can also superset unrelated muscle groups (such as leg and shoulder) or opposing muscle groups (biceps and triceps). 

One Killer Low Cable Fly Exercise to Get Rid of Man Boobs and Build Upper Chest Muscles

Carey Yang, Certified Personal Trainer & Dream Body Expert
"Low Cable Fly Exercise for Ripped Upper Chest Muscles"

Morris County NJ personal trainer, fitness bootcamp coach and your dream body workout expert Carey Yang demonstrates how to do low cable chest fly exercise the right way for bodybuilding ripped, chiseled upper chest muscles.

Check your ego at the door. Cable cross-over or fly exercise is a single-joint isolation exercise. You don't use that kind heavy weight for chest "pressing" or "pushing" exercise.

Keep your arms straight and elbows slight bent. Keep at that angle throughout the range of motion with your shoulder joints as the anchoring points. Trace the movement as if you are "hugging" someone - with your arms open and coming around. It's different from where you are "pushing" someone as in the chest press exercise.

For low cable fly, start with your hands low by your sides then move forward, up and coming around like an arch toward center at about mid level in front of your chest.

Focus on contracting or squeezing your chest muscles together when your arms come around together toward the centerline. You can even hold for a second or two for extra muscle contraction. Then return cable smoothly with control while holding the tension.

Watch the low cable fly exercise video:

http://www.youtube.com/watch?v=JnOrMG4rR30



Sign for your FREE 'Jump-Start Your Body' Workout and Nutrition program or request your complimentary fitness consultation in Northern New Jersey at http://www.beyondfitnesssolutions.com.

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The ONE Best Exercise that Firms up Bosom for Women and Builds Upper Chest Muscles for Men

Carey Yang
Certified Personal Trainer & Dream Body Expert
"Incline Dumbbell Press to Build Upper Chest Muscle"

 
Sussex County NJ personal trainer, fitness bootcamp coach and your dream body workout expert Carey Yang shows how to do incline dumbbell press to build upper chest muscles.

Incline dumbbell press is an excellent exercise to build upper chest muscles with emphasis on the inner pec for more defined chest. It should be a basic foundation exercise for both men and women.

For men, nicely scuplted and defined upper chest muscle together with well rounded shoulder muscle gives an eye-opening chiseled and V-tapered upper body look.

For women, working on upper chest helps firm up their bosom for an uplifting look and feel - that is, natural breast enhancement without surgery.

A modified variation by rotating elbows down to become neutral grip when lowering the weight is more friendly to your shoulder joints.

When you press the weight up, rotate your elbows to become standard pronated grip. That rotational movement would add extra muscle engagements and activate your front deltoid muscles.

Make sure you have a good control on the weight you're using. Practice proper skill to get the dumbbell up and off. Catch the weight on your way down when you're finished; not to throw off or drop the dumbbells on the floor. You may hurt yourself or hurt other people working out by you.



Sign for your FREE 'Jump-Start Your Body' Workout and Nutrition program or request your complimentary fitness consultation in Northern New Jersey (Morris County, Sussex County, Passaic County, Essex County, Somerset County) at http://www.beyondfitnesssolutions.com/.

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