How many of you feel as though you have to work 100% and give everything in the gym otherwise it was a wasted session? Is every session you perform in the gym based on using heavy weights and working to your maximum every time? If this is you then you could be needing to change how you train and vary the resistance you put into each workout so that you maximise muscle growth. Here is how you can do this..
Change Your Resistance
If you workout using heavy weights during each and every session you could be doing more harm than good. This is because using heavy weights depletes your energy and stamina levels significantly which also impacts your Central Nervous System. Your CNS is responsible for a lot of major functions within the body including muscle and cell repair. When you exercise this way you will constantly weaken your CNS and as a result your body will not fully heal itself after every workout. Did you also know that your CNS is closely linked to your immune system so if you perform heavy workouts 4 or 5 times a week, you are more likely to catch a cold or illness. Train smart, change your resistance. Read on...
You don't always have to train heavy to promote a stimulus for your muscles. Sure, you need to train in a way that works and breaks down your muscle fibres so that they can grow stronger but you don't always need to do this through heavy weights. So train smart so that you stay injury free and refrain from being ill. This is the key here, heavy training is required and you will need to do it but it is not essential for every session to promote growth and change your physique. Progress can take place by performing different style workouts, and I want you to look at your workouts and start mixing the resistance so that your body can grow accordingly.
Heavy, Moderate, Light Principle
Each and every one of you should periodise your training so you know exactly what you are doing on each day of each week. I think for beginners and experts this is an important tool which will help you. You can see your progression and the bits you need to develop and this is very important when wanting to change. By using a heavy, moderate, light training principle you will allow your body to recover and you will still work your muscles to their maximum. Obviously when training heavy you perform smaller rep ranges which won't work the same when performing a light workout. So these will need to change also. Rep ranges, rest times and sets will change but they will work around the principle of which day you are performing. If it is a moderate day, your reps ranges could be 8-12 and 3-4 sets. A light day however could be more repetitions and more sets with less rest times. This will be down to you and how you work best and what suits your training styles.
Mix It Up
Mixing it up means changing what you do so that you get a better outcome and in this case it will mean changing your physique. Adapting your rest times, sets, reps and the weight you lift will keep your workouts fun and give good results. Here is what it could look like
Monday - Heavy Session - 6-8 reps - 3-4 sets -2 minute rest
Tuesday - Moderate Session - 8-12 reps - 3-4 sets - 1 minute 30 rest
Wednesday - Light Session - 12-20 reps - 3-4 sets - 1 minute rest
Thursday - Heavy Session
Friday - Moderate Session
Saturday - Light Session
Sunday - Rest Day
Effectively you will be training different muscle groups or performing a mixture of this and upper/lower body workouts. However you choose to do it make sure you are listening to your body and make note of how each session worked. I have used this principle and find it works very well. Is there anything else you could do which will help aid recovery and grow stronger muscles?
Protein, protein, protein! Yes, it really is important that you consume enough protein which is what your muscles need for them to grow. Protein and amino acids are essential building blocks of protein for your muscles and they won't grow without it. This is of course works hand in hand with a balanced diet and effective training. One without the other won't work. So you must make sure you are doing everything right and you will maximise growth. Train well, use this new principle and have fun with it :)