Muscle Adaption For Beginners

Muscle Adaption For Beginners

Muscle Adaption For Beginners

When beginning a workout routine it is important to put something together that will allow your muscles to be shocked into change while providing enough stimulus that your muscles will not become adapted quickly to the routine. It generally takes about four weeks to become adapted to a routine, therefore it's important to constantly be changing certain factors of your workout.

Such factors include:

Sets and reps

Weight or intensity

Exercises

Frequency

Length of workout

Tempo

Small changes in an ordinary routine can often give tremendous results. While it is not necessary to completely change your workout routine, varying some of the above factors can be enough to break out of a plateau, or what is otherwise referred to as muscle adaptation.

Ideas for changing sets and/or reps...

Sometimes, changing the amount of sets and reps you perform can be the only stimulus that is required to break through your plateau. Here are a few examples of how to change this factor.

If you normally perform 3 sets of 10 - 15 reps, try changing it to 4 sets of 7-8 reps, which will obviously allow you to lift a heavier weight each time. Or, try something extreme by changing your sets to 10 sets of 3 reps, allowing an almost maximum weight capacity to be lifted. This is a very effective yet demanding way to change a part of your workout, without actually having to change the exercises you perform.

Ideas for changing exercises...

If a particular exercise just isn't working any longer, try changing your hand or feet positions to target and hit alternative muscles. For example, pushups are a fantastic chest exercise that also targets shoulders and biceps so change your hand position from a standard push up to a military pushup or even an inclined pushup, where your feet are perched on a bench or stability ball. This keeps the general effectiveness of the exercise while targeting other muscles so that you can make you entire physique pop.

Ideas for changing the frequency, tempo or length of workout...

Obviously, if you change your training schedule from two days per week to four days per week, you are going to start seeing a difference in your muscle growth. If you are already at that point, you can try changing the tempo of the exercises themselves. Try slowing down how fast you perform each repetition, aiming to take a full 10 seconds to perform it will target different muscle fibers than what you are used to and can change the depth of where the exercise targets.

Remember, the human body is meant to adapt to the stressors placed upon it; that is how the body evolves and gets better. It's up to your mind to work with this to get the perfect definition.

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