GYM GAINZ: GET CREATIVE BUT NOT TOO CREATIVE!
One of the most common questions I would get asked when I owned my gym in the 90’s was “How often should I change my exercises?”. My answer to this question has a number of variables to take into consideration, the first being long has the person been working out with weights for, weeks, months, years. Also is the person getting results from their current program.
It is also important prior to changing up exercises to take a closer look at exercise form, workout efficiency, intensity and other additional factors that may be limiting the subjects potential gains from a given program. Many newcomers tend to swap and change exercises around too early because they either get bored or feel they are not experiencing any progress. However, changing a program without looking at the fundamentals listed above is both uneccessary and can indeed be counter-productive.
How can it be counter-productive? Because changing good solid movements that form the foundation of weight training for lesser proven movements will ultimately produce even less benefits in the long term. For example some novice trainers will drop using basic barbells or dumbells and replace with machine movements.
These days its not uncommon to see exercises that defy all logic, you know the ones that have taken “creativity” out of context and broken the bounderies of common sense and total logic. Examples of these are common place in videos on social media, usuallyy performed on cable machines using techniques that only a trained circus performer should use!
Getting “Creative” is fine, in fact creativity is what fuels progress but it can also bring progress to a completeplete standstill if the bounderies are broken. So how can we bring some change and creativity to our workouts to keep things fresh, exciting and the gains coming? Keep the changes simple and follow thee “Less is more approach”. Rather than swapping solid exercises try implementing super sets or giant sets to up the ante on workout intensity.
Try reducing rest periods between sets, throwing in some descending sets or if you want to really test yourself add some ascending sets. I hear you ask, whats an ascending set? Basically its the opposite of a descending set, for example you start with a lighter weight for say 200 reps to failure, then with no rest up the weight for 10 reps to failure, then up the weight for 6 reps. No rest between the 3 phases!
Yes indeed its tough, but who ever said weight training was going to be easy. You want gains you are going too have to push the envelope and break through sticking points. ints.
The great thing about ascending sets is you can actually cut back you workout time by up to 60%. A regular one hour workout can be almost cut to 35 minutes, yet you are still performing the same volume! Now, that is what I call intense. But believe me you will get amazing results from this technique.
Yes its creative, but it does not bend the rules into the realms of the ridiculous that is often seen in gyms across the world these days!
billie paea Musclemania Pro