Sometimes I get stuck in the same routine and my workouts start to get a little boring. I know this started to happen when it became easy to miss my workout routine. I recently realized this had happened as I easily exposed myself to going to the gym for almost 2 weeks in a row. It is clear that something had to change. Here are some ideas I use from time to time to spice up my workout. Give it a try. You will find new pleasures in exercise as well. Change your grip!
This is a small change from most others you can do, but one way to liven up your workout from time to time is to change the way you hold the barbell while exercising with a barbell or exercise machine. One of my favorite catches is palm fishing. In fact, I've read some articles from fitness instructors and other professional athletes that suggest that when exercising like a bench press, you should only use one palm grip. So, what is a palm grip? Let's use the bench press as an example of the palm. Many of us have been guilty of using standard grip for this exercise, including me.
The standard grip is to wrap your arms around the stick as if you were holding a baseball bat. For a more effective bench press, don't wrap your thumbs around the bar. You might think you'll lose stability by doing this. But I've never had a problem like this before. You may need to bend your wrists a little more to compensate or lose weight. The main benefit of using a palm grip for this type of exercise is that placing your thumb in this position reduces the amount of force your forearms will have to put into the exercise. Therefore, your chest and triceps muscles will need to work harder to lift them. Try this and I'm sure you'll notice the difference the next time you lay the throne.
Try Triset! You have probably heard of supersets, where you perform two exercises in a row without resting in between. Have you ever tried to do three different exercises? This works especially well with bicep exercises. The benefit of doing a triple biceps exercise is that it allows you to hit the biceps hard in three different ways. Here is an example of a triset for biceps: standing barbell curl, hammer curl, reverse barbell curl. You will also notice in this sequence that you have to change grips with each series of the triset. This is the best way to use Triset.
Here is an example of a triset with triceps: push-ups with a straight cable neck, push-ups from a cable with a rope, push-ups with a reverse cable. Again, the key here is to change the grip for each exercise. Give this a try and I'm sure you'll feel the new pump wherever you use it! Turn you split! Have you been following the same separation routine for a long time? Did your split workout consist of chest and triceps, waist and biceps or something similar for several months?
Try changing your distribution or running a 5-day split instead of a 3-day split. Make the chest and biceps, waist and triceps a little to mix. These are just some basic ideas, but it's always a good idea to change up your routine. This way you can let your body guess and grow to adapt to the changes in stress you put on your muscles.
Comments
Post a Comment