Has your progression & motivation stalled? This could be why - so let's kick start it!
Variety is one of the major keys to keeping you motivated not to mention keeping your muscles guessing which is exactly what you want for building lean muscle mass and reducing your body fat. Challenge your body by trying to do something it is not use to doing so it is forced to work in your favor.
Let's look at the training variables you can manipulate for weight training (resistance training):
- Selection of exercises
- Order of exercises
- Weights (resistance)
- Tempo (rep speed)
- Rest interval
- Loading pattern
- Periodisation program
It looks fairly straight forward? Yes, depending if you’ve heard of these type of training methods, even if you have there is a little 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 )
DB Bench Press: 30 kg x 3 sets x 10 reps, 2-0-1 tempo, 1 minute rest
Dumbbell Flies: 15 kg x 3 sets x 10 reps, 2-0-1 tempo, 1 minute rest
Note: The order of exercises is dumbbell bench press first followed by dumbbell flies. 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.