Confuse Your Muscles
Written by Jennifer Andrews, IFBB Pro Thursday, 26 January 2012 15:25
Confuse your muscles
Have your results from going to the gym slowed down? This is very frustrating and many people experience it. Here is one reason why this happens and what you can do to avoid it.Your muscles have memory and they get accustomed to the exercises that you perform. After a period of time your body may go into maintenance mode instead of improvement mode. Think of it like this, the more you practice something the easier it gets. You must challenge yourself to keep improving. Here are few things you can do to keep your muscles confused:
Add Supersets
Example: Choose 1 Bicep exercise and 1 back exercise and organize them into an alternating series of 4 sets. Then go to the next bicep/back exercise superset. Supersets allow you to move faster which increases cardiovascular work and intensity.
Change Repetitions and Weights
Example: one week do 4 sets of 15 reps then maybe do 5 sets of 20 reps with lighter weights the following week. You should always have enough weight to where the last 3 reps are extremely difficult.
Add Plyometrics to Increase Intensity
Try adding plyometrics as a superset. For example, do a set of bicep curls then a set of switch lunges. This also saves time because you are working upper, lower, and cardiovascular.
Add Minutes to Cardio
Challenge yourself by adding just 2 minutes more per week to your cardio.
Add resistance to cardio
Example: If you use the treadmill try to add 1% incline per week . Adding resistance is good to do if you need a challenge but you do not have time to add more minutes.
Getting creative with your workouts makes your body work harder as well as increasing your enjoyment. It is fun to do something different every time you go to the gym. Doing this you will learn more about your body and what type of exercises it reacts the best to.
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