Here’s the tricky thing about exercise,
You need to expose yourself to an exercise enough times to adapt to it.
If you do the same exercise too much you stop making progress.
Seems like a contradiction, but in fact only subtle changes are enough to keep your body adapting. An easy method is just tweaking an exercise slightly after 3-4 weeks. That way you can keep rotating through your favourite movements and keep your body guessing.
Here’s a quick example for the dumbbell bench press. Do each exercise variation for four weeks before moving on to the next.
- Dumbbell Bench Press
- Single Arm Dumbbell Bench Press
- Flat Dumbbell Bench Press
- Thick Grip / Fat Grip Dumbbell Bench Press
- Decline Bench Press
That’s twenty week’s worth of variation on the DB Press alone, before we even include barbells or push up variations.
Here’s another for the deadlift.
- Deadlift in power rack from the knees
- Deadlift in power rack from mid shin
- Trap bar deadlift from the floor
- Regular deadlift from the floor
That’s a sixteen week deadlift progression suitable for beginners without the initial flexibility to lift from the floor.
Small changes, big results.
by @Zackcahill for BodyStudio