When you’re looking to make a change, any change, you usually go big. I know I do.
This is especially true when you’ve hit an exercise plateau. You may feel the need to do something drastic, something big and bold to get back on track, when the truth is, you don’t need to. You need to start thinking small.
Use the following small changes to your current routine next time you’re stuck in a rut.
Go small and get results.
1. Flip the script.
Change the exercise order of your current routine. Do biceps curls before you do any pulling exercise. Do triceps extensions before any pressing exercise. Or turn your exercise routine completely upside down and do first what is usually last in your routine, and what is usually first, do last.
2. Why don’t you slow down
You can slow down the lowering and lifting portion of any exercise. This is called tempo. For example taking 3 seconds to lower into a squat and 3 seconds to come up.
Tempo will keep your muscles under tension longer sparking a burning sensation in your muscles due to the buildup of lactic acid.
Lactic acid is a precursor of growth hormone, which helps your muscles get bigger and stronger. Also, you burn body fat as an added bonus.
However, these don’t tickle. Make sure you use a lower weight when using this protocol.
3. Change body positions ( keep it clean)
Most people exercise either lying down, sitting or standing up. These are all stock standard positions, but when you’re stuck in a rut it’s time to try something new.
Both of these positions make it harder to cheat while increasing the involvement of the abdominals and hips. You’ll get more bang for your exercise buck.
4. Get a grip
By changing your grip width, you’ll recruit different muscle groups while doing the same exercise. For example, a close grip push-up focuses more on the triceps than the chest while a wide grip push-up focuses more on the chest rather than the triceps.
Also, you can also change your hand position when gripping barbells or dumbbells. You can grip with your palms facing towards you, palms facing together or your palms facing behind you. Each position will work the targeted muscle differently.
So instead of going big, reap the benefits of going small. Your muscles and the mirror will thank you.