/Repetition-Change-Up:-Maximize-Results-by-Varying-Reps/ Repetition Change Up: Maximize Results by Varying Reps

Repetition Change Up: Maximize Results by Varying Reps

by Shane Walker.
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Going to the gym and establishing a routine is something almost every gym-goer does. However, too much of the same thing can lead to muscle imbalances and what I call gym rut. Doing the same thing over and over again can lead to a boring and un-motivating experience. Even if you do manage to stay motivated enough to make it to the gym, you will find yourself performing set after set like a zombie.

One way to fix gym rut and to maximize muscle growth is to vary your reps. Don't just change the amount of reps monthly like most do, but change up the reps for each workout. For instance, Monday you may perform 3 sets on the leg press with each set having 10 reps. The next time you use the leg press, try 5 sets of 6 reps. The next time after that, perform 2 sets with 12 reps. Then change back to 3 sets of 10 reps. Changing your reps this way will increase your strength and help prevent you from being bored.

Several studies, including an Arizona state study which followed several men for a period of 12 weeks, showed that varying reps per workout increased their strength twice as much as those men who changed their reps on a monthly basis.

Another way to beat gym rut is to switch workout techniques. For instance, if you are use to performing arm curls using free weights, try using a sit down bicep machine for the next workout. Then the next workout, use the cable machines to perform bicep curls. The point is to change it up often. Do not get set in your routine because it's comfortable and you are use to it. Doing so will leave you at a plateau and your results will come to a standstill.

Shane Walker
MyEatingHabits.com
http://www.myeatinghabits.com

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