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This will go a long way in helping you make consistent progress. Alternating intensities can be very effective in preventing adaptations from workout to workout. For example, you can perform two high intensity workouts per week, one medium intensity workout per week, and one low intensity workout per week. It is very difficult to go at full intensity for weeks on end without burning out. It is important to note, that intensity in this case does not mean how much effort you put into your training but rather the percentage of your 1 Rep Max 1RM that you work at.
These definitions have nothing to do with how difficult or easy a workout session would be but rather how much weight you lift relative to your 1RM. Sometimes it is advisable to change the number of workouts you have per week to prevent adaptations from occurring. If you usually perform 4 workouts per week and you have hit a plateau, try doing 3 workouts per week for weeks. Additionally, when you plan a year-long cycle, try alternating between different numbers of workouts per week.
For example, during a bulking phase you could workout times per week, during a strength phase times per week, and during a cutting phase times per week.
This alternation would do a great deal and your body would not adapt to a specific training protocol which would let you reap greater gains in the long run. Also, cardio should be included when determining the proper frequency to train with. For example, during a cutting phase you perform more cardio than you do during a bulking phase.
Therefore, you would make up for the difference in the frequency of your weight training sessions. For example, if your total number of workouts per week is six, then you can perform 5 weight training sessions and 1 cardio session during bulking and 3 weight training sessions and 3 cardio sessions during bulking.
You can also change the type of cardio you do. For example you could perform HIIT for weeks and then do cycling for weeks and keep alternating between the two. You can often alternate your workout length in order to make consistent gains and avoid adaptation.
For example, you can have 1 hour workouts during your bulking phase and minute workouts during a cutting phase. This way your body will not adapt to a specific workout length which can only help you to continue to make gains.
Additionally, you could alternate between workout lengths within a training week. Nutrition is a factor that many people overlook when it comes to "changing it up. You must decide when you will be bulking, when you will be cutting, and when you will be maintaining. Therefore, your caloric surplus will correspond with higher-volume hypertrophy training and your caloric deficit will correspond with more cardio and lower-volume training.
This is the single most important issue when it comes to making consistent gains and avoiding plateaus. Simply put, there is no way that you will gain muscle if you eat too little; the same way that it is impossible to lose fat with a large caloric surplus. While this may seem obvious to many, you would be surprised as to how many people do not make the correct combinations and therefore never make consistent gains. In order to grow, you must have a caloric surplus, that is, you must consume more calories than you expend.
As a general rule of thumb, eating more calories than you expend will help you gain approximately 1 lb of bodyweight per week. Eating more calories than you expend every day will make you gain about 2 lbs of bodyweight per week. Any more weight gain than that and you are looking at a disadvantageous muscle to fat gain ratio.
While bulking, try to eat at least 1. In order to lose fat, you must have a caloric deficit, that is, you must expend more calories through the form of weight training and cardio than you consume. As a general rule of thumb, eating fewer calories than you expend will help you lose approximately 1 lb of bodyweight per week. Eating fewer calories than you expend every day will make you lose about 2 lbs of bodyweight per week.
Any more weight loss than that and you are looking at losing muscle. In a cutting phase, your protein intake should probably be at 1. In general, you should be eating between meals per day and drinking gallons of water. Protein is the most important macronutrient you need to gain muscle and to maintain muscle. Very good protein sources include: chicken, lean steak, lean beef, pork, cottage cheese, and milk. Carbohydrate intake should be reduced slightly during a cutting phase and increased during a bulking phase.
Your main carbohydrate sources should be: rice, pasta, whole wheat bread, muesli, granola, and oatmeal. Also, try to ingest as few calories as possible from soft drinks.
Finally, healthy fat should be ingested as part of a balanced diet. Concentrate on eating enough flax seed oil, fish oils, and nuts such as almonds. Remember to adjust the macronutrient ratios as shown above to fit into each particular phase that you are doing. Your percentages should be based on calories from each macronutrient, not the total grams of each. Supplementation is also large part of a bodybuilder's ability to make gains.
Whey protein, creatine, a multivitamin, and fish oil are the basic staples that help you gain muscle mass consistently. These are the supplements that can be used year-round for any goal, be it muscle gain or fat loss. However, there are some other supplements that help you more in certain phases than in others, and for this reason should be cycled. Here are some suggestions from when certain products should be used, although many are interchangeable between cycles.
Every time you reach a plateau it is not necessary or even advisable to perform a completely new routine from scratch. Instead of making complete changes because you are not making progress, adjust certain variables such as those listed above and determine whether that helps you break out of plateaus. Change exercises, sets and reps, intensity, or a combination and see if this makes a positive impact upon your training.
One other possibility is that certain body parts are holding back your progress in compound movements. Perhaps your triceps are weak and your bench press has not increased for the past 3 weeks. To solve this problem, avoid bench pressing for weeks and stick to close-grip bench pressing and dips during this time period. This should solve the problem almost immediately and you can go back to making progress. Usually the problem for adaptations is indeed overtraining, so when a plateau is reached, less is almost always more.
This way you can rest your muscles more which can help you "recharge" and ultimately break out of plateaus. What often happens when trainees stop making progress is that they immediately change their training program because they believe it is not effective. However, this is seldom the case, and other variables must be taken into account.
Before you completely change your workout program, make an assessment of the variables listed and try to tweak different aspects of your training and nutrition. If this does not work, then it may indeed be your workout program that you need to change. However, do not perform a completely new routine before making certain that nothing else can work. Most generic, "cookie-cutter" routines can be followed for weeks before changing to another workout plan.
A good idea would be to plan which routines are followed during certain parts of the year to get a general idea of what you will be doing throughout your training year.
If you are a bodybuilder that competes regularly, you must have your yearly workout plan set around your competitions. If you compete times per year then your bulking and cutting phases will be shorter but more frequent than those for someone who only competes once or twice per year. A different example is for someone that does not compete but rather follows different routines throughout the training year. In this case, you could alternate various workout programs to prevent adaptation. Note: This is just a sample.
The best routine is one that is customized to your own needs. Your body is constantly trying to adapt to the environment in order to survive. It destroys viruses and bacteria that enter your system, increases pigmentation in your skin in response to sunlight exposure, heals cuts, increases heart rate to pump more blood in emergencies, releases adrenaline in response to give speed and intensity in certain situations, and finally build our muscles in response to work we put them through.
Thus when your body has adapted to the point where it needs to be in order to achieve the work you put it through, it no longer devotes resources to that particular adaptation.
This is where muscle building comes into play, if your body is accustomed to your workout then it no longer needs to devote nutrients to build your muscles. The nutrients go to storage as fat or excreted out of the body. After all our bodies don't know we want to be bodybuilders. Many people don't know when their body has adapted to their workout routine, and just do the same exercises, with the same amount of sets and reps, expecting their progress to continue just because they are exercising.
This isn't the case, as you have to remember muscles only grow because of a survival trait that is programmed in our genes to adapt the body to its environment. So read on, and learn how to avoid a plateau your workouts; something that could save you months or years of hard work and time. There are various factors one can use to their advantage when alternating their workouts to avoid adaptation.
The two main factors are workout and nutrition related. While it is not necessary to alter every aspect of working out and nutrition in order to avoid your muscles adapting to your workouts, in this case more is better. Below is a muscle adaptation relationship diagram to easily see the different factors that can come into play when preventing a plateau in your workouts, the aspects of working out and nutrition that can be changed.
Sets - You can manipulate the amount of sets you do in order to achieve different goals. For instance if you are currently doing 6 sets for a particular body part, you could do 3 instead, and up the weight. Upping the weight and lowering the amount of sets will train your body to adapt itself for strength, rather than muscular endurance, or size.
Reps - The amount of repetitions can be changed in order to switch to a strength building mode or a size building mode. Lower reps range is ideal for increasing strength, and higher reps range is ideal for increasing size. So if you have normally been doing 15 reps per body part, you might want to look into switching to lower reps and increasing the weight, thus preventing your muscle from adapting to the high rep range.
Intensity can be changed to prevent adaptation and still can give you a very efficient workout. Intensity is how much weight you use, combined with how many reps you do for that weight. Thus max intensity would be training to failure for every set. So if you are currently training to failure every set, you could change the intensity by lowering the weight and include more reps to where you don't train to failure.
This will relieve your muscles a bit and focus more to size gains than strength. If you're sedentary and eat junk food on a regular basis, a sudden change can cause both good and bad side effects. On one hand, you might feel more relaxed and energized, as exercise can improve mood and help you fight stress, according to the National Children's Bureau. Drastically cutting calorie or carbohydrate intake, however, can leave you feeling moody and on edge, which is why it is best not to crash diet.
A sudden change in exercise and eating habits can help you break out of a weight loss plateau. According to certified personal trainer Davey Wavey, changing the intensity or the length of your workout can restart your weight loss. The same might happen if you switch to a different activity or try a radical change in diet, such as cutting down on fat, carbs or calories. By Tammy Dray. Tammy Dray. Tammy Dray has been writing since She specializes in health, wellness and travel topics and has credits in various publications including Woman's Day, Marie Claire, Adirondack Life and Self.
She is also a seasoned independent traveler and a certified personal trainer and nutrition consultant. Dray is pursuing a criminal justice degree at Penn Foster College.
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