In my last article, I talked about some of the common variables that can cause training plateaus. But once you’ve identified those variables, the next question becomes: “What exactly should I change?” For this article I’d like to go more into the resistant training side. Most people immediately think the answer is more weight, more reps, or more sets. While those can work, allow me to show you a few more simple options to ponder.
One of the easiest ways to switch up resistance training is by changing the tempo of a movement. Slowing down the lowering portion of a squat, push-up, or row increases the amount of time your muscles are under tension without adding any more weight than needed. You can also add pauses at key positions, shorten rest periods between sets, or slightly alter your stance and grip. These small changes create a new challenge for your body while still allowing you to train those familiar movements.
Another option is to focus on the intent behind the movement. Not just getting it done but instead of simply completing a rep, try emphasizing speed on the way up, control on the way down, or greater range of motion where appropriate. The goal isn’t to completely reinvent your program every few weeks. It’s to introduce enough variety that your body continues adapting while keeping the fundamentals consistent. The goal shouldn’t be to crush yourself with these switch-ups but to create more consistent progress your body needs to adapt to.
Resistance training doesn’t always need a complete overhaul when progress slows and you’re not getting where you wanna go. Sometimes a few small adjustments are enough to create a fresh stimulus to challenge your body in a new way and keep training interesting. Even that in itself, keeping things interesting, is a perfect way to keep the ball rolling. Before jumping to a brand new program and scratching it all, try changing one variable at a time and see how your body responds.
#unleashthepotential
Written by:
Dan Aquino
BS, ASFA-CPT
Take action… Now!
Voorhees Flyers Training center.
The Hollydell ice arena, in the main building.
