When men add a little variety to an otherwise monotonous workout program, they can benefit from increased motivation, added muscle gains and overall exercise satisfaction. The American College of Sports Medicine "Resources for the Personal Trainer" states that periodically changing your regular workout routine either by adding new exercises or implementing variations to existing ones can improve your workout both physically and psychologically.
Stop Counting
What separates the world's best athletes from the rest of the pack is that they hardly ever limit their workout to numbers. They practice and practice until they get their particular skill perfected, and then practice some more. They don't bother counting because it takes thousands of hours of training to become a master at what they do. Along the way, they develop incredible physiques. Most people get so comfortable with their usual amount of repetitions and sets that they almost always hit a muscle-growing or fat-loss plateau. The next time you hit the gym, instead of gunning out your usual three sets of 10 repetitions routine, try basing your entire workout on the clock. If you're going to hit the bench press, try to pump out as many repetitions as you can in one minute. Add some weight and do it again. Pump until you can't hit that minute any longer. Change your entire routine to a time-based workout for a couple weeks. Not only will you increase the amount of muscle damage--which means more growth--but you'll burn more calories during your workout then you would if you were counting out repetitions.
Join a Group
Working out with a group or a team can be an exhilarating experience. When you join a fitness group, not only do you benefit from the camaraderie of being surrounded by likeminded members, but you get to experience a powerful kind of motivation. Whether it's an athletic team, group fitness class or just a couple friends who hit the weights together, the group dynamic often is the source of the most exciting, effective and intense workouts. There's just something motivating about knowing that everyone in the room with you is there for the same results, experiencing the same pain and enjoying every minute of it. Try setting time aside once or twice a week for a group workout, sports teams or fitness class.
Ditch the Gym
Gyms can be sweaty, noisy, and full of germs, and waiting in line for a machine can be frustrating. Fortunately the gym isn't the only place people work out. Instead of limiting your workouts to a gym setting, try a change of scenery. You can hit the park for mid-afternoon or evening jog. Buy a bicycle and hit the local mountain trail. Find a swimming pool and work on your backstroke or hit the beach for a mid-day surf session. Visit your local high school or college track and work on your hurdle technique. If you don't hurdle, try long jumping. According to the American Council on Exercise, anything that breaks your normal routine will help to recharge your mental batteries and renew your passion for exercise.
References
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2010
- "American Council on Exercise Personal Trainers Manual"; Cedric X. Bryant; 2003
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