Insider secrets for a Lean Body Training & Nutrition Insider Secrets for a Lean-Bo | Page 13

Training & Nutrition Insider Secrets for a Lean-Body
TruthAboutAbs.com
2.3 Tired of the Same Old 3 Sets of 10? So is Your Body! Discover
How to Manipulate Training Variables
Everyone will inadvertently hit a frustrating plateau in their training at one time or
another. You’re cruising along for a while, gaining strength, losing fat, looking
better, and then all of the sudden it hits. Suddenly, you find yourself even weaker
than before on your lifts, or you find that you’ve gained back a couple of pounds. It
happens to everyone. Most of the time, these plateaus occur because people
rarely change their training variables over time. Many people stick to the same
types of exercises for the same basic sets and reps and rest periods with the same
boring cardio routine. Well, I hope to open your mind and bring some creativity to
your workouts with this section!
There are many ways that you can strategically modify your training variables to
assure that you maximize your fat loss and/or muscle building response to
exercise. Most people only think about changing their sets and reps performed, if
they even think about changing their routine at all. However, other variables that
can dramatically affect your results are changing the order of exercises
(sequence), exercise grouping (super-setting, circuit training, tri-sets, etc.),
exercise type (multi-joint or single joint, free-weight or machine based), the number
of exercises per workout, the amount of resistance, the time under tension, the
base of stability (standing, seated, on stability ball, one-legged, etc.), the volume of
work (sets x reps x distance moved), rest periods between sets, repetition speed,
range of motion, exercise angle (inclined, flat, declined, bent over, upright, etc),
training duration per workout, and training frequency per week. Sounds like a lot of
different training aspects to consider in order to achieve the best results from your
workouts, doesn’t it? Well, that’s where a knowledgeable personal trainer can
make sense of all of this for you to make sure that your training doesn’t get stale.
Below are a few examples to get your mind working to come up with more creative
and result producing workouts.
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