When in Doubt, Simplify!

Program Design

When it comes to trying to figure out what you should do once you walk through the doors of the gym every day can be a daunting task. We start to feel like we have become stuck in a rut and our training routine has become boring. It may even seem like the results we had been getting from what we were doing have slowed to a snails pace or even come to a halt.

This is the point where many people may give up on their program or start looking elsewhere for results. Giving up on a program is probably the worst option in this scenario. The thought process behind this option is confusing to me for many reasons but mainly since stopping what you are doing is going to give you a 0% chance of moving forward.

Let”s apply this option using a different scenario. Say we were working at a job we had become unexcited about, we have our normal cost of living expenses to keep up with and perhaps some unexpected bills started to pile up. We wouldn't quit our jobs at this point and stop working, that would not solve our problem at all, just complicate it. Most likely we would continue to work and deal with the slow progress or even try to work a little harder to try to earn some extra income. Try applying that same work ethic to your fitness program.

The other option was to look somewhere else. Let’s assume you are not a fitness professional then additional help is something you could certainly benefit from. This could be something along the lines of hiring a personal trainer, attending group instruction if offered at your gym or joining a gym that has daily programs designed and monitored for you will take the most of the guess work out of your hands.

Being a fitness professional I will be approached by members where I work, they will point to specific areas and ask, “What can I do about this?”. My standard answer is “keep showing up”. Sometimes I will elaborate further but the real answer lies in the first response, nothing is going to work itself out while you are sitting on your couch.

Volume

This is one of the easiest ways to bring variation to what you have already been doing. Probably the most popular rep scheme is doing sets of 10. Its a nice round number and we can all count to 10 since the first grade.

Adding volume at this point can be as simple as doing an extra set. If you have been doing 3 sets of 10 and add an additional set, you've just increased your output by 33%. Another option may be to lower your rep range. Lowering the amount of reps performed in set provides the opportunity to increase the load which will affect your output. Keep in mind going if we are going to go this route we have to perform more sets to maintain volume.

Intensity

Intensity can come in many different forms. If we want to really keep things simple and not change the exercises we feel comfortable with, strictly monitoring rest periods can offer a real change to the program. Shorter rest periods will keep the intensity level very high while taking longer rest periods can give us increased performance on the work we are doing before burning out. In either option increased performance equals results!

Just Do It

The fact that we may have gotten bored with a particular routine doesn't always have to be a bad thing. Really it should tell us that we have been working hard and staying consistent which is the main thing to keep in mind if we want to succeed anywhere really. Change just have to occur from time to time as our bodies adapt and overcome and your body will let you know when this happens. Don’t misinterpret that sign as a message to give up, get out there and get it done!