Plateauing 😥

Standard

This past weekend I was asked “What do I do when I don’t feel like my workouts are enough anymore?”

This happens to everyone. We all plateau and recognizing when we’re plateauing is the first step to moving past it!

How does it feel to plateau?

You feel like you’re going through a routine and it doesn’t feel like it used to. Things that used to be hard, seem a little easier and your physical changes have seemed to come to a hault.

What do you do about it?

The obvious short answer would be to do something different. Here are some options that I rely on:

  • If you’re focusing solely on high intensity training or cardio, one option is to try a different form of cardio or my recommendation is to start resistance training.
  • Weight Training (resistance training) is the perfect plateau crusher because now your working a different part of your muscle than you were with cardio.
  • If your currently only doing resistance training switch it up for some cardio or a different style of resistance training
  • There are so many forms of weight training out there! For example, the person who asked this question said she works out at home and feels stuck. I suggested 2 things to her:
  • She should either take her current workout and add more weight to it. When adding more weight it can be tricky to figure out what’s too much and what’s not enough. I suggest seeing what weight you can do 20 reps of and then see what weight you can do 5 reps. Then meet in the middle and that’s the weight you should be able to get 8-12 reps out.
  • Because she may not have the extra weight at home, do a more focused version of each exercise (ie slow down a squat so you can really feel it when you go down and then slow back up). So even just changing the speed of your exercises makes a difference.
  • Rest days- sometimes taking a break for a day or two makes a huge difference. Our muscles need a break and it’s hard to remember that sometimes. I’ve felt the best during a workout right after I take a day or two to recoup.

Have a great day!

Feeling Blessed

Standard

This weekend I have felt amazingly blessed.  This blog is coming along just the way I wanted it to and I’m feeling like I’m at a physical appearance I am comfortable with!  Now I just need to get my eczema under control but that’s a separate subject.  Hope everyone had a great weekend!

Active Rest

Standard

This program I’m doing call for a few days of active rest, no lifting.  What is an active rest day?  Basically doing something still but nothing super intense.  Going for a walk, yoga, jogging or anything that doesn’t involve super high endurance.  So my active rest activity today was helping my good friend move into her new house.  Going in and out loading boxes into cars and then into the house.  I definitely built up a sweat!  

If you’re not working out today, what is your active rest activity?

Delts and Triceps

Standard

I wasn’t able to film yesterday’s workout, but here it is:

  • Machine Shoulder Press
    • 3x 5/5;10/5;10;15 (dropsets)
  • Reverse Pec Dec for Rear Delts
    • 3x 5/5;10/5;10;15 (dropsets)
  • Machine Side Lateral Raises
    • 3x 5/5;10/5;10;15 (dropsets)
  • Machine Shrugs
    • 3x 5/5;10/5;10;15 (dropsets)
  • Straight Bar Tricep Pushdowns
    • 3x 5/5;10/5;10;15 (dropsets)
  • Close Grip Bench Press
    • 3x 5/5;10/5;10;15 (dropsets)
  • 20 min on Stair Master
  • 40 min walk at work

Day 2 and I’m enjoying this program.  I’m feeling accomplished by still lifting heavy, but still getting the cardio in that I need to keep my figure.  Today is an active rest day, so I will be walking later on.  Tomorrow is LEGS!

Favorite Back Work Out: Lat Pulldowns

Standard

Lat Pulldowns are an amazing back workout!  There are so many different variations that can be done and you don’t need a lat pulldown machine like I am using below.  Even though it’s one of the most frequently seen cable machines, you can also do the same motion if you have a full double cable pulley system or if you have bands.  In the  video below I’m doing two different variations of lat pulldowns: Reverse Close Grip and Neutral Grip.  I usually do another variation as well, Wide Grip, but the routine I did today didn’t include them.

Things to remember when doing any variations of lat pulldowns:

  • You want to start your set by trying not to move your whole body when pulling down, you want to focus as strictly on your lats as you can.
  • The stretch at the top is a great way to utilize the muscle to it’s full potential.
  • As you do more sets, you may find yourself rocking a little, which is fine, but try to keep as much of your lats into it as possible.

Before I went to Florida, I mentioned doing either a Powerlifting training program or FastPhysique again, BUT change of plans!  I will be traveling again in about 4 weeks, so I found a program on Bodybuilding.com that is a 4 week shred.  I’m going to be doing Kris Gethin’s 4weeks to Shred!  

I’m excited about this program.  It consists of about a half hour of lifting and then 30 mintutes of steady state cardio.  This morning was back day, here’s the routine!

  • Reverse Close Grip Pulldown (see video below)
    • 3 x 5/5;10/5;10;15 (drop sets)
  • Neutral Grip Pulldown (see video below)
    • 3 x 5/5;10/5;10;15 (drop sets)
  • Machine Row
    • 3 x 5/5;10/5;10;15 (drop sets)
  • T-Bar Row
    • 3 x 5/5;10/5;10;15 (drop sets)
  • Preacher Curl
    • 3 x 5/5;10/5;10;15 (drop sets)
  • 20 minutes of Stairs
  • 45 minute walk at lunch

Enjoy!!!  Tomorrow is Delta and Triceps!