Change of exercises

Have you been exercising for a long time and feel like your growth has stalled? Changing exercises, sets, reps and rest is often what will help you from stagnation.

Now I'm going to offer you some workout variations. If you experiment and create new workout routines, you'll keep yourself in great shape and have the appetite for more training.

4 days training / one day off
In this workout, you divide your body into four separate parts that you train for four days in a row and then take one day off.

It looks like this:

1. Chest, side delts, calves
2. Hamstrings, triceps, abs
3. Back, rear delts, calves
4. Quadriceps, biceps, abs
5. Rest

3 days training / one day off / three days training / two days off:
This popular system also divides the body into separate groups, but works them through in a three-day cycle. After the first cycle you have one day off, after the second sequence you have two days off. Then you repeat the whole cycle.

It looks like this:

1. Breasts, side delts, biceps, abs.
2. Back, rear delts, triceps, aerobics
3. Thighs, calves

Changes in sets and reps
Performing the same number of sets and reps in every workout is a sure way to stagnate and halt progress. Try using these variations and see what happens...

The 10x10 system
Ten sets of 10 reps is an intense way to force maximum muscle growth. The keys to the 10x10 system are: choose one basic exercise for each batch, use heavy weights with precise technique, do no more or less than 10 sets and 10 reps. Squats and lunges or pulldowns work extremely well.Prepare for the 10x10 system to be a tough workout. You'll need to rest between sets, but that's okay. The most important thing is to keep your muscles working hard. Beyond that, don't overload the exercised muscle and don't use this system more often than once every ten days.

Changes in exercise and rest angles
The angles make the difference in how perfectly you exercise the muscle. Variations in angles allow you to exercise all parts of the muscle: the abs, lower, middle and upper reps. Loading all areas helps ensure a more symmetrical and complete development. When you train a muscle with heavy weight, it naturally needs more rest to recover. Heavy weight sets impose specific recovery requirements and the rest period between sets is not to be rushed. Training with lighter weights and higher repetition counts does not require as much rest between sets.

Try using a combination of medium weights and higher repetition counts with shorter rest periods and training with heavy weights and low repetition counts. This will not only keep you stimulated in a new and varied way, but will better develop your general strength and conditioning.