3 Ways To Change Up Your Workout

In my years of training it is super common that I find people always utilizing the same routine.  Doing the same movements, reps, speed, and rest. 

If you have been consistently doing the same workout for more than 3 months more than likely you aren’t seeing similar results to when you first got started.  Here are 3 Ways to change up your routine

1️⃣ Change Up The Reps

Lets say are consistently working in the 8-12 rep range, well you have two options.  You can go heavier and train in 1-6, or go lighter and train 15-20.  Both can have a big impact.  Increase or decrease the weight and experiment in that new rep range.  If you are going to increase the weight make sure your form is dialed in and you are warmed up properly.  

2️⃣ Change Up The Tempo

If you are always doing your movements at the same speed try doing your lifts at different speeds.  I always advocate for slowing things down because it decreases chance of injury and increases the opportunity of mind muscle connection.  For instance on your squat go super slow on the way down feeling your quads and glutes fire throughout the movement.  Or add in pauses, elevator bench press is a favorite of mine where you pause at the top, middle, and bottom of the movement. 

3️⃣ Try Pairing Different Muscle Groups

If you’re always pairing chest and tri, try doing chest and back. Or if you always hit legs and shoulders, try doing legs and biceps.  I usually pair opposing muscle groups such as deadlifts and bench press, but I’ll occasionally mix it up and do bench and squat or deadlifts and pull ups.  

The key with all of this is to mix it up BUT give it time.  If you’re always changing this can also lead to less results.  Experiment in a new workout setting for 4-6 weeks before moving on.

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