Little Changes Make Meaty Differences

Really, when it comes down to it, all exercises are derived from the same 3 basic movements: pushing, pulling, and rotating. Granted, there are many different ways to include these 3 movements into a varied workout program, but sometimes things get stale and it's time to switch it up. I'll tell you something, it really does not take much creativity or exercise knowledge to change-up a workout program. You'll be surprised how making little changes in how you usually do an exercise can make a big difference.

For upper body exercises, change up the grips you use. For instance, if you usually do lat pull-down overhand, try it underhand or with a neutral grip. Same thing with overhead press, switch between neutral grip and wide grip; or even better, try an Arnold Press, which is just an overhead press with rotation:




Even though you're still working the same groups of muscles, you are targeting them differently. If your gym has cable machines, such as Freemotion, try doing the same exercises you're already doing but on the cable machines. These machines incorporate more stabilization and work and the left and right sides of your body evenly.

Same thing goes for leg exercises. When do bodyweight squats and lunges, try them with your arms in the doing Y, prisoner, or "touch down" positions, this will engage more core in the movement. Lunges are easily changeable-- reverse lunges, diagonal lunges, walking lunges, split squats, bulgarian split squats. If you usually do squats with the barbell across your shoulders, try doing front squats instead:



Even simply just slowing down the pace you lift can increase the intensity of your workout.

Also, let's not forget that we shouldn't be lifting the same weight forever. Many of us (myself included) get in a psychological rut, we get in the habit of setting the same weight every time, regardless of strength gains we have likely made. Try increasing the weight, you can lower the reps if you need to, but usually I find that I can still do the same number of reps. It's all in your head! You would be surprised how much the mind limits the body, I see it every day at work when I'm training my clients. Even if you do the same exercises as usual, give yourself a challenge.

Speaking of a challenge, I have a challenge in the works for myself, which I will document on this little and meaty website. Stay tuned...