Let’s think of MUSCLE EXHAUSTION! Change is good! keeping your muscles confused and twitching is the goal week to week, no need to completely change all of your exercises to get them activated….just try one of these small adjustments and FEEL THE BURN!
– Slow the repetition speed. Take four to eight counts to complete either the positive or negative of the movement- or both parts. thia is called TIME UNDER TENSION and is a great way to shock your muscles into failure. I sometimes do this as a burnout the last 5 reps of the last set of an exercise…just to make sure I am blasted.
-Hold the move at the most challenging point in an isometric contraction. Think of how hard wall sits can be a minute in…that’s what holding at the mid point of a leg press can feel like. Try this on a few body parts and bring back the fatigue to that muscle group!
-Do the moves of an exercise for a certain amount of time instead of a certain amount of reps. This type of circuit training can greatly impact your fatigue factor by using the appropriate amount of weight and perfect form each repetition for time. No cheating, just twitching those muscle fibers past their accustomed rep range!