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Has Your Workout Routine Gotten Stale Or Reached a Plateau?

Today we’re focusing on some basics that can be used to break your stale exercise routine. Turn your workout routines in high definition with core strength training. Try to gradually strengthen your basic 4 movements for 1 month. Push and pull exercises for the upper body and arms. Only one movement for each muscle group for up to 5 sets, building each set gradually. These include the bench press, shoulder press, straight bar curls, lat curls, and triceps extensions.

For the legs, perform leg press or extensions, leg curls and 1 type of calf raise. For each movement, gradually add weight to each set and intensity level per set. Don’t hold back, it’s the only movement you’ll do for that body part, up to 5 sets, so work it. Be stronger in the basics.

Abs, do up to 5 sets of one basic abdominal movement, sit-ups, leg raises, and one set of lower back exercises like hyperextensions. Do not use any weight when doing abdominal exercises. Vary the intensity of each set by going faster or slower, pausing at the top, middle and bottom positions, or changing the difficulty level of the exercise.

Rest at least 1 day between workouts if you are doing split routines. Rest 2 days between workouts if you are doing a full body workout as described above.

Do this to build strength in all your core movements for 1 month. Every third workout in this strength training regimen, you’re going to complete some alternate movements and actions to change muscle density.

First you do STATIC HOLDS.

Dumbbell Hold #1: Pick up heavy dumbbells and hold them (at your sides) for 2 or more minutes at a time. Look in the mirror as you perform the movement, have great posture with your shoulders back and chest out. Hold the dumbbells at your side while simultaneously squeezing your grip. Every 30 seconds, roll your shoulders back slightly to improve your posture again. Do only one set to failure of this move.

#2 Static push-ups: Put your self in the push-up. Do 5 man push-ups, then hold for 2 minutes, then do 2 push-ups, then hold for 1 minute. Try standing up to hold this position for 5 to 10 minutes, doing 2 or 3 push-ups every few minutes. This is called a static hold and it works.

#3 Static chins: Use a bench or chair to hang from the bar with your chin in the “up” position. Try to hold the bar for 60 to 90 seconds, just HOLD. Do this for 1 set to failure. For those who cannot complete this exercise, do negative dips. Use a bench or chair to get to the top position and try to hold the squat position, take the weight off your feet on the bench and lower yourself down in 6-8 seconds or longer. Many gyms have gravity pull and dip machines; they are great for that if needed. Eventually by doing this you will be able to do the pull up yourself. It’s a great achievement to be able to do moves if you couldn’t do them before.

Static holds and static contractions work. I suggest using these routines to work on outdated complicated routines. Your core strength will improve and this will give you another base level to build on to increase your fitness.

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