After a certain amount of work, especially if you’ve been pushing yourself to what you believe to be your limits, you might find that your progress slows down or stops altogether. This is called a plateau and it can happen to anyone after a period of time. Think of it as a sort of equilibrium in which your body has perfected your current regime and is taking in the maximum amount of nutrients it needs to maintain it’s current form.

1. Switch Up Your Routine

Reaching a plateau doesn’t need to be the end of your progress. Your first step here is to perhaps switch up your current routine or even just switch up your exercises. Your body may now be used to the exercises that you have been doing, that it just isn’t gaining anything from repeating them. You could try something completely new and different, and focus on hitting some different muscles groups altogether and utilizing those muscles in new ways.

Remember though, once you make a change, be sure to stick with it for some time before making another change so that you give your body and muscles a chance to fully utilize and progress from the new change. 

2. Increase The Intensity

In addition to choosing some new exercises and activities, you should look at ramping up the intensity of those workout sessions where possible. Whether that means a significant increase to your weight during weight training exercises or adding extra time onto your workout sessions to boost your cardio, there are plenty of ways to continue to push your limits further.

Remember though, while you might be in the mindset of kicking yourself into overdrive, you should still be mindful of your safety and not go too far or forget to do things properly. The risk of injury increases the more you push yourself, and exponentially more so if you start to drop the ball on thinking about your own safety. If there’s one way to start losing that progress you’ve made so far, it’s by sustaining a serious injury and being out of action for weeks or even months.

3. Improve Your Gut’s Microbiome

Getting fit is more than just the exercises you do. A lot of it is based on your diet and your internal, physical health. Before we speak about getting your diet in order, it’s worth having a think about your gut’s microbiome. This is an area of health where it’s important to do plenty of research via professionals such as Dr Ruscio who specializes in gut health as well as a number of other things that could benefit from things like functional medicine.

Developing a healthy, diverse gut environment can really improve everything from nutrient absorption to your ability to break down hard to digest foods and reduce bloating and cramping. Experiencing negative effects of poor digestion can hinder your ability to work out and also reduce your appetite, whereas if you’re not digesting your food properly, you’re at risk of a lot of those essential nutrients in your diet going to waste.

Taking probiotic supplements is a common method of improving your gut’s microbiome by increasing the numbers and strains of good bacteria in your gut, which help to break down your foods and nutrients for absorption. 

4. Analyse Your Diet

Once you’ve developed a healthier gut, it’s time to figure out exactly what you’re putting into your body to maximize your nutrient intake and cut out unnecessary foods that don’t benefit you at all. There are lots of amazingly helpful guides online and you’ll find that you may have to tailor your diet to you regardless of the advice you find. Building your perfect diet plan should be based on the results that you’re looking for. Remember to be conscious of your vitamin and mineral intake and always make sure you are eating plenty of good fruit and wholesome vegetables.

Figuring out the right nutritional plan to follow will take some effort, research and trial and error if you choose to do it yourself, but you can always get in contact with a personal trainer for some help. A good thing to remember is to ensure to use a progressive and gradual approach and do not cut or add a lot of changes abruptly.

5. Consider upping your protein

Continuing on from figuring out your nutritional plan, you should always be considering your micro and macro nutrients, and while your meals will provide a majority of the macro nutrients like carbs and proteins, micro nutrients such as vitamins and minerals may be a bit harder to maintain. Some supplements are a common remedy for this, and while they shouldn’t replace any of your foods or be wholly depended upon, they can be added to your diet to ensure that you can focus more on getting those calories and extra protein.

putting it all together

It may be a lot of information to take in and process, so make sure to do your research and do not rush the process. Try to understand each step that you take while making a change to move out of that plateau that you may have found yourself in. An important aspect to remember throughout this process, is that you should not try to make too many changes too quickly either. Utilize 1 of the points first for example, track your progress and see how it goes for a period of time, before introducing another change.

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Let’s talk about bodybuilding. Anything remote to sedentary lifestyles is worth commending for most people. But some possess the drive to push themselves further. Bodybuilders can either have personal reasons or competition-related intentions for pressuring themselves to extremities. 

No matter the reason, reaching a professional level of bodybuilding takes a lot of discipline, commitment, and perseverance. You don’t just wake up one day and find yourself physically strong enough to lift a 500-pound barbell. There are multiple things that you need to consider before beginning your bodybuilding journey that takes time. 

Protein

The best nutritional supplement for muscle building, tissue repairs, and enzyme production is protein. Protein has multiple benefits, which include weight loss assistance and muscle building. 

They are the building blocks of the body. So, a quality protein diet should be a good start for your bodybuilding regime. It increases muscle growth and helps with muscle recovery after strenuous workouts. However, protein should be taken alongside proper calorie consumption and appropriate training routines.

When it comes to regular training, an adequate amount of protein in your daily diet should be sufficient. But athletes with higher training intensity levels need to add more protein to their diet. That is why athletes may take protein shakes after heavy training, to supplement their diet and for convenience. Remember though, excessive intake might lead to other problems.

Basic Gym Etiquette

If you are new to the gym, you might miss out on some crucial safety regulations. Be sure to brush up on the best safety tips and familiarize yourself with the equipment before heading to the gym and also do some research on some of the do’s and don’ts at gym to ensure you do not annoy fellow gym goers. 

Know Your Gear

Familiarize yourself with the type of equipment you will be using. Be sure to know their functions and how to use them properly. Failing to acquaint yourself with basic gym practices and proper forms can lead to severe injuries. It’s best not to overestimate yourself when you have not yet begun. 

Warm-Up

Warming up before any physical training is a rule for every athlete. Your body needs time to recover its flexibility when not used for long periods. Again, do not overestimate yourself, thinking that your body can handle the strain too soon. Serious injuries occurring in the gym often come from individuals jumping right into their workouts without warming up their muscles and joints. 

Watch Your Form

Balanced and well-executed exercises with the right form can do your body wonders. Wrong executions of any exercise can also get you seriously hurt. It is important to focus on the basics first before moving on to complex matters. Your form will play a big part in your performance later on.

Physical and Mental Attributes

As an aspiring bodybuilder, you need to possess natural strength. That speaks for both physical and emotional qualities. Since your focus is on building muscles, adequate volume of training is required as well as relatively heavy weights. To accomplish such intense muscle training, you cannot rely on pure spirit. Your body needs to have the ability to surpass your training regimes without collapsing into severe muscle impairments.  

Fast metabolism and physical strength are crucial components of advancing on a day-to-day basis. But bodybuilding requirements do not stop at your physical wellness. It requires discipline and a proper attitude and qualities such as persistence and commitment. Exercise does not only work your body but your mind as well. Keep all these factors in mind, consistently following your daily training and objectives.

Bodybuilders need to pay attention to their diets, workout details, cardio, and muscle movements. Without strict discipline, you may easily fall far from your intended goals. Possessing the mental capacity to process and execute carefully planned diet and workout practices is a must.

In conclusion, both factors must work together to reach your desired results. Missing out on either one of these will prevent you from achieving your best physique. 

It’s easy to jump from one regime to another when it becomes too hard to execute. However, you need to stick to one in particular, especially if it is recommended by a professional, and adjust slowly and gradually over time. You can try free workout plans first to see how well they work for you and progress from there, or even hire a trainer to guide you in the start.

As long as you stay consistent and put in the work, and rest, results will follow.

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Something that can give your motivation a bit of a jolt is getting some new gym equipment for your home workouts. Whether it’s something as small and simple as a new resistance band or a new set of weights.

Buying free weights or dumbbells can get quite expensive, depending on the weight amounts, but if you could make them yourselves, that would be a win win. A great little project to do at home and an end product that you can keep and use for workouts to come! Check out this cool video showing how simple it can be to make your own dumbbell weights at home! 

How To Make Homemade Weights at home

Photo credits:

• Cyril Saulnier
• Gene Jeter
• Victor Freitas

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That’s why it’s so important to design a solid plan of action when wanting to get fit, to keep you on track.

But, designing a training plan is more than just writing down what you want or need to do. It’s all about finding the proper methods for achieving your goals, which should be a part of your design. 

If you’ve been trying without luck to get in shape, this post is just for you. Keep reading for a quick guide to creating an all round training plan that will actually work.

How to Design Your Training Plan

Before we get started, have a look at some of these examples of lesson plan templates to get an idea of what designing a plan looks like. It’s the same concept, just a different approach. Regardless, you need to accept that adhering to a successful plan will require sacrifice, hard work, and discipline. As long as you’re on board with that, let’s get started!

1. Assess Your current self

The first step in designing your workout plan is to weigh yourself or to assess where you are now.

Regardless of your end goals, you need to know where your starting point is. Once you know your weight and starting point, you can prepare the rest of your plan accordingly.

2. Set Goals

Even the most intense training plans start with a simple goal. It may be a mile a day or even less. The point is, you must set the basis of the end goals to allow you to outline how you’re going to achieve them.

3. Change Your Diet

Next, it’s time to evaluate your eating habits. In your plan, you should include a grocery list of healthy foods and make sure you’re getting plenty of fruits, vegetables, and — above all — protein. If you want to make a change in your fitness and physique you need to look into altering your diet, the changes do not have to be big, just small changes go a long way!

4. Start Slow

From the best marathon training plan to the most basic swimmers training plan and everything in between, these athletes all started with slow progression. You cannot expect results overnight, and thus you should plan your workouts as they correspond to your abilities. Know your limits! 

5. Keep a Workout Journal

Remember that lesson plan mentioned above? Use it to create a replica that represents what your training plan template should look like. Write it down, and keep taking notes throughout your fitness journey. This will help you stay on track and actually see your progress, which will result in a more successful outcome.

Make it Personal

Creating a training plan should not be overwhelming or stressful. This is time that you’re dedicating to yourself and your future. so take it easy on yourself and make a plan that works for you.

Whether your goals include losing weight, gaining weight, or strengthening your muscles, creating a solid plan is the only way you’ll accomplish it. Keep it simple at first and work your way up to the hard parts so that you don’t get burnt out.

Photo credits:

• Tina Dawson
• Renáta-Adrienn
• Jon Ly 
• NordWood Themes on Unsplash

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A bit about Calvin Huynh:

Read Calvin Huynh‘s answer to Should we really wait 2-3 days before training the same muscle again? on Quora

 
High frequency training is catching popularity quickly, but many old school bros and their diehard fans still don’t believe in training muscles multiple times a week. The traditional way of thinking was, let’s dedicate one day to a specific muscle, annihilate it with endless sets, and let it rest the entire week. But screw tradition, what does the research show? Is once a week the best way to do it or can training muscles more frequently be beneficial?

Before I answer all this, here are a few caveats just so we understand each other crystal clear.

• I will be talking about the ideal training frequency for hypertrophy not strength. The ideal training frequency for other goals will be discussed in another article.
• I will be talking about the ideal training frequency mainly for advanced lifters as that’s where most of the controversy lies. Many of the recommendations can still apply to novice lifters, but perhaps not to the same degree.
• This article will be based on scientific research. If your roided up cousin disagrees with me, I don’t really care. His opinion doesn’t change what scientific evidence says.

Frequency Myth Busted Immediately

Many bodybuilders and coaches will claim the more advanced you get as a lifter, the less frequency you need. They’ll claim a beginner should start with full body training then progress to an upper/lower split as an intermediate, and eventually graduate to training each muscle only once per week once considered advanced. Well, this first study smashes that idea handily.

One of the first well designed studies looking at compared training frequencies of once per week with 3 times per week in trained subjects (1). Volume was equivalent between groups, so the number of weekly sets was equal. Despite this, the group training each muscle 3 times per week got better growth.

So the whole “train muscles less frequently as you get advanced” idea is completely wrong. Not only can advanced trainees train muscles frequently, we have evidence to suggest the more advanced you get, the more important frequency becomes. Here’s why:

• Beginners are more prone to muscle damage and don’t recover as well as advanced trainees so higher frequency becomes more viable as you accumulate more experienced (2,6).
• Beginners also experience much greater spikes in muscle protein synthesis (the muscle building process), as high as 72 hours likely because they’re far from their genetic ceiling, so they got plenty of muscle that hasn’t been built (2,3). An advanced lifter would be lucky for mps to be elevated for 48 hours. After this spike plummets, the lifter is no longer building new muscle, therefore taking an entire week before hitting a muscle again leaves much wasted time.

You can increase the magnitude of muscle protein synthesis or potentially lengthen it by increasing volume within the workout (4). This is not a bad idea, but studies show each workout session seems to have an upper limit for volume before extra sets do nothing and can even compromise hypertrophy (5). Assuming all sets are taken to true failure, this upper limit is around 8-10 sets per workout per body part for most people.

So as you can see, an advanced lifter would benefit from training muscle groups multiple times a week especially if they’re already near their per workout volume limit for a body part. I know there’s some meathead who’s about to argue training muscles frequently forces you to train them too closely during the week and not allow for enough recovery. This isn’t true. If you distribute your number of recoverable sets intelligently throughout the week, there’s no issue with training muscles more than once per week. In fact, full body consecutive day training has been shown to produce the same results as spacing the same workouts with rest days in between, even in trained subjects (7,8).

I think high frequency skeptics have had bad experiences with training muscles frequently because they mistakenly took their original high-volume workouts and duplicated them across the week resulting in an exponential increase in weekly volume that couldn’t be recovered from. In reality, increasing frequency means distributing your volume not duplicating it.

For example, if you’re currently training chest for 20 sets in one day, to increase frequency, you’re not supposed to train chest for 20 sets four days a week. That’s just stupid. Instead, you should be training chest for 5 sets four days a week. Same volume, but higher frequency.

When optimal volume is distributed intelligently, studies have never shown high frequency training to be more fatiguing or inferior to low frequency training even in advanced subjects.

Frequency Vs Volume

Alright now that we’ve established training with higher frequencies is viable for advanced lifters, let’s look at it’s relationship with volume because this is where the truth really comes out. When you train with higher frequencies, the volume you do is of higher quality meaning the sets aren’t as fatiguing, allowing you to lift more weight/reps (9). Think about it, if you did 20 hard sets of legs in a workout, you would be deeply fatigued after about 10 sets. The remaining 10 sets won’t be very productive sets.

But if you split those 20 sets into 3 different workouts with 6-7 sets per workout, all of those sets will be much more productive resulting in more total pounds lifted despite doing the same 20 weekly sets. However, despite lifting more total weekly pounds with higher frequency training, the muscle growth is generally the same when weekly sets is equal (10). So even though this article is about frequency, it’s vital to remember set volume is still more important.

When weekly volume (number of sets) is equal, frequency only shows additional hypertrophy when going from training a muscle once per week to at least twice per week (11). Going from twice a week to three times a week with the same volume is not as clear, but unlikely to be significantly beneficial (11,12).

James Krieger, one of the researchers behind many frequency studies also found a trend that higher frequency training is more likely to make a difference when weekly volume is above 12 sets because high weekly volumes would surpass the per workout upper volume limit if done in only one workout per week (13). So beyond training a muscle twice a week, frequency seems to be a tool to distribute volume based on preference or allow for increasing weekly volume without hitting the upper limit per workout (12).

Read the full article on Quora for the conclusion!
 

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Well I have just the thing for you to rev up your workout routine. I too was in that space where I was just going through the motions at gym and not really pushing myself and maximizing my time, so then I decided I needed to do something, and I came up with this.

It’s a pretty simple workout recipe, called the Flexible Max recipe or FMR (quite original I know). It’s split into upper body and lower body recipes. It is basically made to help with a few things:

• Work multiple muscle groups, increasing blood flow and intensity.
• Save time and maximize your training time.
• Increase flexibility and range of motion. (No more using the excuse that you got lazy at the end of your workout to stretch or train your core).
• Strengthen your core.
• Build up your stamina.
• Change up your routine and add variety.

The Flexible Max recipe:

For upper body:

• (The leg exercises are all body weight exercises)

1 Weighted exercise

Superset with:
1 x leg exercise
1x stretch (for time or pulses)
1x core exercise (for time or reps)

For example you could do something like this:

• 1. Exercise 1: Flat bench press

Superset with:

• Bench crunches
• Squat holds (20 secs)
• Forward fold stretch (20 bounces)

• 2. Exercise 2: Flat bench flyes

Superset with:

• Dish hold (10 – 20 seconds)
• Jumping alternating lunges
• Lizzard pose, each leg. (30 seconds)

For lower body:

• (The upper body exercises are all bodyweight exercises)

1 Weighted exercise

Superset with:
1 x upper body exercise (e.g. push ups)
1x stretch
1x core exercise

 Give it a shot and let me know how it works for you or if you have any questions about putting it all together ?
 

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Name: Khulekani Sibiya
Age: 35
Height: 1.78 m

 What are your 3 best go to Quad exercises?

• Leg extensions

  To define and shape the front of the leg, especially the area around the knees.

• Dumbbell or barbell lunges

  Developing the front of the legs and glutes.

• Barbell back squat

  Traditional mass builder for your legs in general especially all four heads of the quad.

What are your 3 best go to Hamstring/Glutes exercises?

• Stiff leg deadlift

  Lower back, hamstrings and glutes development.

• Lying leg curls

  This focuses on the knee-flexor function of the hamstrings.

• Reverse hyperextensions

  This works your glutes, hamstrings and lower back all at once.

Do you include both compound and isolation exercises or do you favour one type more?

Both compound and isolation exercises can serve a ton of different purposes in many different workout routines based on your goal and your physique.

For example, if my primary goal is improved performance or increased strength, then compound exercises will comprise the majority of my exercises i.e. 80% and 20% isolation exercise. However, if my primary goal is building muscle, fat loss and getting ripped especially on competition prep, majority of my training will comprise of isolation exercises i.e. 80% and 20% compound.

Important to note: I always recommend compound exercises for beginners and thus, isolation exercises needs to be kept at a minimum or avoided completely for improved performance and increased strength.

How often do you train your Legs and do you do them on one day or split them up?

What I’ve noticed is that if you train for instance quads and then follow with hamstrings in one session, you will have little energy left to target hamstrings especially with the correct intensity and volume. Therefore, I prefer to split my legs up in two different sessions i.e. a dedicated session for quads and another separate session for hamstrings for hamstrings and glutes.

I have also opted to train at least one of these muscle group over the weekend when I have the time and more energy, also, I match my training volume and intensity between these two major upper leg muscle groups.

What are the few things you focus on when training your legs?

I am big believer of correct form in each and every exercise that I do especially for proper leg development. I would also incorporate drop sets, supersets, giant sets and squeezing each rep range in my leg workout.

As a finisher, I always do negative intensity and weight training workouts. The tip here to do all these exercises correctly, would be to get a partner who will push you to the limits and ensure you complete your workouts.

Finally, I ensure to stretch my legs and work deep into the fascia with a  foam roller or massage (if you can afford it) to loosen tight areas that can play into your quads, hammies, lower back and calves.

What does a typical Leg workout look like for you?

Here is my typical leg workout:

Leg Workout 1: superset each of the two exercises with 30 to 60 seconds rest in between them.

• 5 sets x 15 reps of lying leg curls | 75 reps
• 5 sets x 15 reps of leg extensions | 75 reps

• 5 sets x 15 reps of hacklift squats | 75 reps
• 5 sets x 15 reps of stiff leg deadlifts | 75 reps

• 5 sets x 15 reps of seated/standing leg curls | 75 reps
• 5 sets x 15 reps of good mornings | 75 reps

• 5 sets x 10 reps of walking barbell / dumbbell lunges in each leg | 100 reps/paces
• 5 sets x 15 reps of leg press | 75 reps

• Calves: I superset all exercises for 3 sets of 20 reps

Leg workout 2: this exercise routine is done once a month to shock the system.

• 4 sets of Leg extensions (50 reps) x lying leg curl (20 reps) x stiff leg deadlift (15-20 reps)
• 3 sets of leg extensions (drop sets of 10 reps)
• 2 sets of leg extensions (negative intensity i.e. 4 sec count down of 20 reps)
• 3 sets of leg press (100 reps)
• 1 set of no hesitation squats as a finisher (100 reps split in 25 reps with a max of 15 seconds rest in between)
• Calves: I superset all exercises for 3 sets of 20 reps

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Name: Louise du preez
Age: 26
Height: 1.55 m
Competition weight: 49 kg

Back

Favourite exercises to target the back for width?

Lat pull downs or wide pull ups.

Favourite exercises to target the back for thickness and muscle?

Rows or different grip pull downs.

Favourite back exercise?

Rope lat pulldowns.

What are your top tips when training your back?

Use very good posture and form.

What does a typical back workout look like for you?

To be honest I don’t do a lot of upper body training but if I do it would be deadlifts, lat pull downs, rows and bend over rows.

Abs

What are some of your favourite ab exercises?

• Sit ups
• Ab roll out on wheel
• V-ups
• Leg lifts
• Toe touches
• Hanging leg raises
• Ab ball pikes

How often do you train your abs?

I train abs 2-3 times a week and I alternate between weighted and not weighted.

Do you spend a lot of time on them to get them to look as ripped as they do?

No, abs are my strong point and I guess I have abs the moment my body fat drops.

What does a typical ab workout look like for you?

I don’t always do the same. I would do 4 different ab exercises and do 15-20 reps of each and 4 sets, all supersets.

Photography credits:

• Sean Levitt
• SKJ Photography

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Name: Sheetal Bhonsle
Age: 27
Height: 5’5”
Current weight: 55 Kgs

Favourite exercises to target the booty?

Squats.

Favourite exercise to target the quads?

Leg Press.

Favourite exercise to target the hamstrings?

Romanian Deadlift.

How often do you train your legs?

Twice in a week. 

Do you prefer weighted leg exercises or bodyweight exercises? Or both?

Both. Bodyweight squats are awesome!

What are your top tips when training your glutes?

Try This: 

1. One Leg Catch Release (2x right leg, then 2x left)
2. Squat to Lateral Lunge (2x right leg, then 2x left)
3. 10 Fast Squats, 1 Rollback (with medicine ball)
4. 10 Alternating Forward Lunges, 1 Rollback (with medicine ball)
5. 5 Wide Jumps, 1 Rollback (with medicine ball)

What does a typical leg workout look like for you?

Heavy weight Squats, Lunges, Leg Curls, Leg extensions, Leg press, Deadlifts.

 

A post shared by Sheetal (@sheetalb_thefitlife) on Sep 2, 2017 at 6:09am PDT

 

A post shared by Sheetal (@sheetalb_thefitlife) on Oct 22, 2017 at 9:33am PDT

 

If you want to slim down and tone up, then stair climbing might just be your thing. Yes it’s pretty tough, but it it combines an awesome leg and butt workout with seriously torching fat like little else. You adjust the difficulty of the workout by speeding up or slowing down the staircase and then keeping pace with it. If you want to tone your legs and butt while burning lots of calories and improving your fitness, step machines offer a great way to do it all in one simple (but not easy!) workout 1. Keep your feet flat 2. Your knees should stay over your mid foot and never travel beyond the end of your feet. 3. Keep your body upright and don’t slouch. 4. Keep your pace roughly steady. Set the resistance and speed of your workout to allow you to maintain around 60 to 80 steps per minute. If go big or go home is your motto, this is your thing. #gymlover #workout #instagym #instadaily #instagood #instaquotes #instafit #fitnessfreak #fitnessmodel #fitnessmotivation #life #girlswholift #fitgirls #squats #triceps #insane #workout #bodybuilding #transformation #fitnessgoals #lifequotes #gymlife #bodybuildingmotivation #body #fitfam #fitsporate #sundaymotivation

A post shared by Sheetal (@sheetalb_thefitlife) on Sep 24, 2017 at 4:22am PDT

 

A post shared by Sheetal (@sheetalb_thefitlife) on Sep 10, 2017 at 6:29am PDT

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A post shared by OBi vincent (@obi_vincent) on Oct 16, 2017 at 11:58am PDT

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