Would you like to know how to create a workout that ensures that every gym session stresses the body enough to create results?
How do we design a workout plan to stimulate and make our muscles grow?
The simplest way to think about the human body is to think of it as something that wants to survive as efficiently and easily as possible. The human body is a balancing machine and will do everything it can to ensure that it survives as easily as it can in the environment it is placed in. The human body will stay as it is UNTIL it has to adapt to new stresses placed on it. Given this insight, we can quickly see that by carrying out workouts that do not challenge and stress the body, we will fail to grow or change our body compositions. It is this reason we tend to see individuals hitting the gym every day for years with little to no change!
So the question is, how can we ensure that every gym session stresses the body enough to adapt and trigger muscle growth?
After you have ensured that form is spot on with every exercise and rep you perform and there is a nice and controlled tempo to your lifts, the quickest and most effective way to ensure constant stress and bodily adaption is through increased strength and exercise variation.
It’s quite simple really, if we force our bodies to lift an increased weight week on week, the body will have to grow in order to keep up with the demands being placed on it. There is no rocket science behind this principle, it takes you being disciplined with logging your lifts every session and having the focus and mental ability to be able to break your PBs week on week. I can assure you this becomes extremely tough (especially when dieting). That being said, if you are consistent and work hard at this, your body will have no choice but to grow!
Secondly exercise variation is a massively overlooked tool for stressing the body. Once again this is a very obvious and simple principle but it’s one of the most effective at stimulating growth. If you are someone who does the same exercises and order every workout, how can you possible expect to effectively shock the muscles? I personally find the best way to set my training programs up is by having several variations (I would say two minimum) of a muscle group workout and rotate them.
The trick with setting each variation up is to try and ensure that in each variation no same exercise is performed in different variations. Let me illustrate an example shoulder workout variation set:
Dumbbell shoulder presses
Cable lateral raises
Bent over rear delt dumbbell rows
Free weight shoulder barbell press
Dumbbell side lateral raises
Rope rear delt face pulls
Smith machine shoulder press
Barbell upright rows
Rear delt fly machine
I would perform variation 1 workout first and then variation 2 on the shoulder workout after etc.
I would then loop back to variation 1 once all 3 have been completed.
If you combine exercise rotation with weight progression I can promise you will grow far faster than you ever have before!
As Always if you have any questions please find me:
By Elliot Wise
On behalf of Bodybuilding Warehouse