Of course we do and there are certain workouts that target this and I am going to share with you the main routines you can carry out to ensure this and apply it to your own workouts.
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Okay so Lets get started…..
Firstly you want to make sure you are implementing progressive overload training, as-well a good rotating workout meaning that every few weeks you mix up the order of the training so that you’re body doesn’t get used to training you are doing.
So what this progressive overload training means every time you do the same workout you keep adding weight whilst keeping the reps and sets the same so here is a quick example. Bench press for 3 sets of 6-8 reps at 60kg. So the next time we do bench press we add the weight whilst keeping the reps and sets the same so it would like this: Bench Press, at 3 sets of 6-8 reps at 62.5kg.
So you see only slight increments increasing but over a period of a year this can make a massive amount of difference. Now obviously you cant do this forever else we could just keep adding more for years to come.
We will eventually hit a plateau where we can go no further, this is when the rotating the workouts you do every couple of weeks helps to avoid this for a while longer. Also when you do hit a plateau this isn’t always a bad thing it just means you just got to keep moving forward with your training and make sure you’re pushing yourself as hard as you can!
Okay so now you got that out of the way, you want to make sure when it comes to the workouts you are doing that you should be hitting each muscle group twice a week or at-least every 5th day. This allows you to make the most optimal gains that you possibly can.
Then for some of the workout’s you can use, well you can do just a simple google search for them as there are so many out there but I will introduce you to some to get you started!
Now understand there are two different types of workout’s which are compound and isolation and as they suggest. Compound is a exercise which hits more than muscle group like the bench press, dead lift and squat etc. Where As a isolation is something like a tricep push down or lat raise where they only focus on one muscle group at a time.
A Combination of these is good to incorporate!
Now here is some good workouts you can use in your training program!
Compound
- Bench Press
- Dead lift
- Squats
- Overhead Shoulder Press
- Barbell Rows
- Dips
Isolation
- Chest Flyes
- One Hand Tricep Push downs
- Lat Raises
- Lat Pull downs
If you add these in amongst your current workout plans then you will find that you’re performance will dramatically increase and with the use of progressive overload you should shoot and soar through your plateau’s.
