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Change Your Training Variables For Greater Muscle Gain

I wrote recently about changing your training variables when you workout so that you are not always doing the same old routine. This is an important consideration if you want to get consistent results in gaining muscle, losing fat or just toning up your body in general. But if you change your workout routine very often and radically, then you may get bad results and all your efforts will be wasted. If you are not trying to improve in a consistent way on a specific set of reps and rest intervals, then your body cannot get used to the varied regime and has no basis on which to build in order to improve its condition.

So, you have to stick at a current specific training method for a period of time so that you can see the results. Usually a time period of 4-8 weeks works best. That gives your body time to adapt to the method you are using and you will get the results you want.

At this point, say after a minimum of 4 weeks and a maximum of 8 weeks, it will be time to change some (not ALL !) of your training variables. Just to recap on some of these which I mentioned in the training variables article. You can change the sequence of the exercises, the number of sets and reps of the exercises. Then you may decide to change the exercise grouping ? you can go for super ?setting, circuit training etc. You may want to change the exercise TYPE ? do you want to go for free- weight or a machine. You can change your base ? standing, sitting, on a ball or one ?legged.

Then you can consider varying the rest period between your sets, exercise angle ? inclined, flat, declined or bent over. Then last but not least the duration of the training and the frequency ? deciding to do two longer or three shorter sessions. The important thing is to STAY with your new variations for another period of 4-8 weeks. For example, this is the training program you are doing right now. Six different exercises which are grouped together in pairs ? these are done as supersets. You are doing 10 sets of 3 reps with 30 seconds rest between each superset.

You are taking note in your notepad of the weights used, sets and reps so that you can see the progress you are making. If, after six weeks, you find that you have reached a plateau, then it is time to change some of the variables I have mentioned above and stick with that program for another 4-8 weeks and see how you are doing. So how do your change the program I have outlined above? Go for a classic 5 sets of 5 reps routine but this time you are going to them in tri-sets. That means three exercises done back to back and then repeated for the number of sets. You can decide to do the exercises in the tri-set with no rest period between them and then have arrest for 2 minutes between each tri-set so that you can recover your strength.

What we have done is an example of introducing variables in your program but within a consistent framework and that will get you great results.

Robert Locke is a fitness writer in Wellness. Visit to receive your own personalized metabolic rate calculator as well as 4 secret hard-body workout routines - both FREE. Click on the Truth About Abs.



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