The Importance of Change

By Shawn Kocab

A big problem why many people stop seeing progress on their strength and muscle gains is because people never change their workouts. They stick with the same programs, do the same movements, use the same weight, month after month, year after year. Muscles adapt over time, if you continue doing the same thing over and over, you will begin to plateau, and you will not see any progress what so ever. It is best to change up your workout every six weeks to three months.

Depending on what your goals are, you should increase the weight you use. If you are trying to moderately improve your strength and muscle gains, try to increase the weight you lift by about 2 ½ to 5 pounds a week.

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If you are lifting heavy and are going for bigger strength gains, shoot for about  to 5 pounds a week. Basically you should always struggle with the last two reps of your work sets. A good rule to follow is to do the amount of reps that is to be completed for all sets and if you are able to do one extra rep on the last set, it is time to add weight. For example, if are to perform 3 sets of 8 to 10 reps of bench press, using 200 pounds. On the last set, go for 11 reps. If you don’t get it or you struggle a lot with it, keep working with that weight until you can lift that eleventh rep with medium to easy effort. You should increase the weight accordingly. Have a good feel about how much weight to add to make your next time you do the same workout difficult. If you have to add more than two to five pounds, you probably weren’t using enough weight to begin with. Just remember that on every set the last two reps should be difficult, if there not its time to increase the resistance.

Don’t get into the bad habit of making things to comfortable and repetitive. Working out is suppose to be difficult. As your body improves then so should your workouts. Don’t be like the many people who use the gym as a social hangout. To many people are happy just completing the exercise movements instead of working hard to complete them. Doing the same thing for to long causes workouts to become monotones and repetitive. Eventually you lose the intensity you once had and just start going through the motions. Many people do this just from lack of knowledge on how to make changes to their workout programs. They only do what they know. This website and the programs found here should help educate you on how to improve and come up with new and intense ways to workout.

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