The body has incredible adaptive capabilities. The implication of this for bodybuilding is that your body quickly adapts to a specific training regimen. Therefore for continued progress you must constantly change your training techniques to force your body to make new adaptations, namely, to grow new muscle tissue.
Changing your workouts can involve a wide variety of training techniques. The most basic principle is to keep attempting to lift heavier weights for more repetitions. More weight puts your muscles under more stress and they must respond to this stress by growing.
Make a goal to be progressive in your approach to training. Challenge yourself and aspire to get stronger, especially in basic lifts such as squats, deadlifts, bench press and rows. Focus on getting stronger and your muscles will respond. Just be sure to remember to try your best to maintain good form to prevent injury.
A common technique used by many bodybuilders is to never do the same workout for the same body part twice in a row. In fact, many trainers have two structured workouts for each muscle group. For example, one chest workout may include barbell bench press, dumbbell flyes and dips. The next chest session would involve flat dumbbell press, incline barbell press and peck deck flyes. The combinations are endless and you have the ability to choose and mix up your favourite exercises.
Another common approach is to vary the set and rep patterns from one workout to the next. For instance, one squat workout could consist of 4 sets of 8 reps and the next workout could be 2 sets of 25 reps. Lower reps generally build strength and mass whereas higher reps build muscular endurance. By constantly changing these patterns you get the benefit of both strategies and you do not allow your body to get used to any particular style.
You could also simply completely change your workout routine every 3-5 weeks. You can change the exercises that you are performing, the type of training split that you are using and the set/rep patterns. For example, if you have been doing a push/pull/legs split, you could change it to upper body one day and lower body the next or you could change to doing one muscle group per day, once a week. The possibilities are endless.
In addition to changing your training split every few weeks, you can switch to different exercises. If you have been focusing on wide arm chins, barbell rows and close grip pulldowns for your back, you could change to wide arm pulldowns, one arm dumbbell rows and low pulley rows. Also, if you had been focusing on doing 3 sets of 10 reps, you can update that to 4 sets of 8 reps.
Speaking of set and rep sequences, there are a few highly effective and yet little known training protocols that you should try to really "shock" your body. Three of these are the 5x5, 8x8 and 10x3 routines. The 5x5 routine will have you doing 5 sets of 5 reps. Use a weight that is equal to a 6 rep maximum and try to do 5 sets of 5 reps with it. Only rest about one minute in between sets. Your muscles will be burning.
For the 8x8 regimen, choose a weight that you can perform 12 strict reps with and then attempt to perform 8 sets of 8 reps with only a maximum of 45 seconds rest in between sets. The pump when you do this is unbelievable.
The 10x3 workout is a strength and size building killer routine. Choose a weight that is your 5 rep maximum and perform 10 sets of 3 reps, resting as needed between sets. This is an extreme challenge and should only be used with basic compound multi-joint exercises. It works really well with squats, deadlifts and bench press. Keep adding weight from one workout to the next and you will get bigger and stronger.
Total body workouts, supersetting, circuit training and volume training are all methods that involve a radically different training protocol. There is a totally endless variety of workout approaches to try. Only a few have been touched upon here but the basic principles are the same. Change shocks the body and forces it to grow. It is also good for the mind as doing the same thing over and over gets boring.
Only Constant Is Change
The internet is made up to give people news or information, the latest information. We are always changing things, we just made a new change in the sales page this week, you will notice different things on there. We will continue making changes. We are always testing and doing different things to get the best conversion rate for our customers. So saturation, there is no such thing, it is just a myth. Again, except if you are a part of a ponzi scheme or a scam, those are meant to be saturated real quick and close down, or the owner will leave off shore with all your money. You just have to make yourself different. Even if you say I cannot write a new ad, we have instructional videos that show you exactly what you need to do to create an ad. We are going to give you a piece of software that will make sure that you ad is correct every time.
If you say look, I cannot create a landing page, or I cannot make one different, find one that you can edit, find one that is easy. You should know how to create your own page and if you do not, then you need to learn. There are books out there on the net or in book stores, and if you do not want to take the time or do not have the time, that is okay, outsource it, pay somebody else. It does not cost a bundle to get a page put up, it might cost you a few hundred bucks, it is not that much. If you need somebody to write the page for you hire somebody to write it for you. Go to some of the sites on the internet where it lists people, or you can even put up a description of what it is that you want somebody to do and get the people to tell you what they are capable of doing, what their expertise is and you can tell them what you want to pay them. This is what I want done and this is what I will pay you.
There are always ways to get things done if you have the will, if you have the will then you can get anything done, and I have written about this in previous articles about seeing things in your mind before you actually do it. Same with email series, auto responder series, you can get somebody to write those too, or you can write them yourself. You can always adjust things. You are probably thinking well, what kind of content what kind of change on my landing page or lead capture page. Well, how about giving an update on yourself, what you have done so far. You can make a whole section on your lead capture or your landing page that is current news or up to date news about yourself or what is going on. And in that one section everything else remains the same, it could be like in the middle of the page, and everything else remains the same except for that section, you are always changing that from month to month.
You can give an update on yourself, on what you are doing, on the opportunity, or product that you are selling or what is new with the product, what is going to happen next. Maybe you are coming out with your own new system, different things that you add, or you made this many sales, you can always be updating new things. This is what you are going to do in the future, this is what is going to happen next, so that people will always know what is going on, that is nice cutting edge information that always changes and is very true and it is always current to your situation. If you say well, I do not have any current news about myself, then give some updated news about the program or the product that you are promoting. If you are talking about my company we always have something going on.
We are about to add a boatload of videos for the higher members area. We are contemplating on adding downloads to the audio recordings of our training calls. We are probably going to make these training calls only for product owners, the upper levels, where basic members cannot listen to them. Now they can listen to the initial calls here, but we are contemplating on doing that. We are going to be adding an awesome product, we are adding products monthly to the higher level area and a lot of videos, but we are coming out with a huge product for our company that is going to be added to the higher level area this fall. We have the only two level instant payout system. There is no other company that has that. There are some that tried to copy and make a two level or more program and make a weekly or daily payout, but none have an instant payout. They collect the money and then send it out.
Both Michael Russell & George Collins are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
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