We all look for the perfect formula that best shows the results of our exercise efforts. We are looking for ideal exercises, weights, number of repetitions etc. And when we finally find this formula we have the motive to apply it as often as possible. But after a while the results of our training program are not what we expect.
This is due to the fact that the body quickly becomes accustomed to following routines. Movements and weights become known to the body and it begins to learn how to deal with them.
Therefore, if you want to see progress from your exercises, you will have to arrange a couple of surprises on the body that will need to deal with, and at the same time will change physically.
But be careful, because too frequent changes in your training program can slow down your progress if you do not leave the body enough time to accumulate strength for the new exercises.
When should you change the program?
There is no universal answer to this question because it depends on many factors. But your body gives you enough signs to show you it’s time for change. These are the three most obvious:
1. Your body does not change – during one or two months you have seen progress, but for some time you stagnate.
2. You can not increase the weight with which you exercise – if for a long time you do not manage to increase the weight with which you practice, it’s time to make another change in your training program that will help you to leave the comfort zone.
3. You lose enthusiasm – if you no longer feel a strong need to push your body to the limits of endurance, it’s a sign that the training program has become boring. Make a change to re-enter the gym with a goal and willingness to do everything to achieve it.
How to change your training program?
You can modify the program from many aspects to cause changes in your body and make visible progress.
Sets and Repetitions
Do you practice 5 sets of 10 reps each time? Increase the number of repetitions to force the body to fight to stand for a long time. Try 4 sets of 15 reps, without making any changes to the weights.
When doing hard exercises, it is normal to make longer breaks for recovery between sets. But try to reduce the rest time to take the body out of the comfort zone.
Do not grab the same weights every time, set your own limits! Make your body fight by giving you a greater weight challenge.
If you are already exercising with heavy weights, try to reduce them by increasing the time of tension. In a short time you will notice what effect this has on your body.
Changing the pace of exercise is a great way to surprise your body with more effort, because the pace changes the time for which the muscles are under tension.
Although you may feel great in your training program, that does not mean that it is the best for you. It is therefore important to set clear goals that you expect to achieve by yourself.
If you work for a specific purpose you will be able to measure the progress. So you will know immediately when it’s time to change. And then, do something that will take you out of the track and give a new challenge to your body. Only this way will you achieve the change that you want.