Have you ever thought about the last time you switched up your workout and training program? If not, you may find yourself in a similar predicament to many others out there. That is, you’re just not seeing the same results as you did when you started.
There’s a lot of talk about how your nutrition can affect your results, but what’s often overlooked is how important proper workout programming & phasing are when it comes to achieving your fitness goals. They’re both extremely important, and to have one without the other means that you’re leaving a lot of gains on the table.
Your exercise program should have structure, and should be constantly adjusting as you go. Your program should have some actual thought behind it, and not just be a bunch of random workouts thrown together to make you sore. There’s no magic “hypertrophy zone” that you should be staying in to build muscle, just like there’s no magic diet you should be following to achieve maximum gainz. (I know I know, I just blew 90% of peoples minds right there)
Look, intensity based programming will only take you so far. If the only metric you use to gauge your workouts is how many burpees you did before you threw up, you’re going to dig yourself into a hole. Intensity is only one piece of this giant puzzle, and while it does play a role, there are tons of different methods you can use to manipulate your training program. (All of which are taken into account with the inSHAPE program)
- Your set & rep ranges during each workout.
- Your overall volume/workload during each workout.
- How frequently you are working out each body part.
- Your tempo during each set.
- Your exercise choice.
- Your range of motion during each movement that you perform.
I would recommend going down this list and addressing each of these items one by one. How often are you making adjustments to these things, or how often are you even thinking about them to begin with?? When it comes to working out & seeing results, it’s the things we do the least, that usually reap the most benefits.
Do the things that make you uncomfortable. Challenge yourself, and regularly look for little ways to change up your training. This may mean scaling back to improve mobility, focusing on your technique on your core lifts, mixing up set & rep ranges, etc… Address your weaknesses and you’ll have a much easier time avoiding plateaus down the road.