If you've spent any time in the gym or have read fitness articles you've more than likely come across articles or method of getting yourself out of a rut. In the gym world we call this a plateau.

It's a moment in time we'll come to face and unfortunately we'll face it more than once. That's right; you'll run into this evil creature many times throughout your fitness lifetime.

But stop right there! In today's super-efficient environment, wouldn't we be foolish if we waited until we reached a plateau or fell into a rut? The answer is, yes we would. Avoiding leveling out is something we can steer clear of by constantly planning for change.

The most valuable lesson I've learned in being crowned world natural figure champion 4 years in a row and more recently becoming an IFBB Figure pro is that I owe a big percentage to knowing what I was going to do before I set out to do it.

Click Image To Enlarge.
Author, Angela Mraz: 'Avoiding Leveling Out Is Something
We Can Steer Clear Of By Constantly Planning For Change.'

A Sample Training Rotation

Normally I'll work out in three week cycles. I've found this to be the best measure of repetition in "same exercises" in order to avoid a plateau or falling into a rut.

My workout is planned out in advance; body parts to work per day, total days per week to work out, exercises to perform, sets and rep counts.

From the following example you can easily see the variation of exercises performed per body part and days the body part is trained.

Of course you're going to do more than just one exercise per body part, but I wanted to keep the example short and clear.

Week 1 Through 3:

Sunday: Off

Monday: Legs

• Barbell Squats: 3 sets of 8-12 reps

Tuesday: Chest, Shoulders And Triceps

• Incline Dumbbell Press: 3 sets of 8-12 reps
• Military Press: 3 sets of 8-12 reps
• Triceps Pushdowns: 3 sets of 8-12 reps

Wednesday: Off

Thursday: Back, Biceps And Abs

• Bent Over Barbell Rows: 3 sets of 8-12 reps
• Barbell Curls: 3 sets of 8-12 reps
• Crunches: 3 sets of 8-12 reps

Friday: Legs

• Leg Extensions: 3 sets of 8-12 reps

Saturday: Calves And Abs

• Seated Calf Raises: 3 sets of 8-12 reps
• Hanging Leg Raises: 3 sets of 8-12 reps

Week 4 Through 6:

Sunday: Shoulders And Biceps

• Arnold Dumbbell Press: 3 sets of 8-12 reps
• Incline Dumbbell Curls: 3 sets of 8-12 reps

Monday: Calves And Abs

• Calf Press On The Leg Press Machine: 3 sets of 8-12 reps
• Hanging Leg Raises: 3 sets of 8-12 reps

Tuesday: Off

Wednesday: Legs

• Hack Squat: 3 sets of 8-12 reps
• Dumbbell Lunges: 3 sets of 8-12 reps

Thursday: Chest And Triceps

• Machine Bench Press: 3 sets of 8-12 reps
• Close-Grip Bench Press: 3 sets of 8-12 reps

Friday: Back

• Lat Pulldowns: 3 sets of 8-12 reps

Saturday: Off

Being Creative In Your Workouts

Sample Shoulders And Biceps Day:

Basic is where it's at for me to add more size. Typically shoulders and biceps don't seem to want to go together on the same day in the gym but were being creative, right?

However, my training routine for this cycle incorporates shoulders and biceps to be worked twice per week. So on Sundays (for this cycle) you can find me doing the assortment of exercises for shoulders and biceps.

Click Image To Enlarge.
Basic Is Where It's At
For Me To Add More Size.

Key ingredients for a good, results oriented workout:

• Be mentally prepared before you step foot through the door of the gym. Those steps from car to front door of the gym should be intense. You have 40 minutes inside that gym, make it count. Have everything at the ready: gloves, iPod, belts, straps, water bottle, whatever!

• What are you going to do once you get inside? My trainer maps everything out days, most times weeks in advance. Exercises, sets, rep counts, rest, etc. I just go from apparatus to dumbbell, etc. If a machine or dumbbell is in use a back-up exercise is already in place, so the "flow" never wanes.

• Drink a carb/protein shake before heading to the gym, and sip on water and/or a carb/protein shake during your workout. You will be amazed at the increase in energy level you have before and during your workout.

• Practice good form when "lifting" the weights. Feel the muscle work. You've heard of the mind to muscle connection, implement it!

Here is a sample shoulders and biceps workout to keep things creative:

Seated Barbell Military Press:

When in the seated position I lower the barbell "behind" my head. If you're not using the Smith Machine make sure you have a spotter to help you get the weight back on to the rests.

When using heavy weight, injury to your shoulders can occur when you're placing the bar back on to the holding pins.

Also, I don't favor a "too wide" of a grip - this also wears away at the mechanics of the shoulder and sets you up for injury.

If you're lifting alone - use the smith machine for this exercise, if you have a spotter I would use the free weight machine.

Click Image To Enlarge.
Seated Barbell Military Press
Click Here For A Video Demonstration Of Seated Barbell Military Press.

Standing Military Press:

For this exercise I use my weight belt and keep the movement to the front (lower the bar until the biceps/triceps are parallel to the ground). Caution: use light weights until you get the true hang of doing this exercise.

Click Image To Enlarge.
Standing Military Press
Click Here For A Video Demonstration Of Standing Military Press.

Front Barbell Raises:

I prefer a narrow grip on the bar, maybe 12-18 inches between my hands. Don't cheat those reps up.

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Standing Front Barbell Raise Over Head
Click Here For A Video Demonstration Of Standing Front Barbell Raise Over Head.

Side Lateral Raises:

I like this movement for the value of its feel at low weight. There is also more "play" available for changing angle of attack and really feeling the muscle work.

Click Image To Enlarge.
Side Lateral Raise
Click Here For A Video Demonstration Of Side Lateral Raise.

Incline Dumbbell Curl:

Points to make for this exercise is keeping your elbows as close to your sides as possible and not letting the weight "drop" back down after curling it up to your chest. Mix it up by doing both arms at the same time or alternating from arm to arm.

Click Image To Enlarge.
Incline Dumbbell Curl
Click Here For A Video Demonstration Of Incline Dumbbell Curl.

Preacher Curls:

I feel this in the "lower" portion of my biceps which helps to create the lower sweep out and make the biceps look "complete".

Heavy weight is not the goal here since I want to save my elbows for more important things like bending sin pain.

Click Image To Enlarge.
Preacher Curl
Click Here For A Video Demonstration Of Preacher Curl.

Cable Curls:

I use a straight or curved bar, whatever is available at the time I hit the cable machine.

Squeeze your biceps at the "top" and hold that squeeze as hard as you can for 2-3 seconds, then slowly lower back down.

Click Image To Enlarge.
Standing Biceps Cable Curl
Click Here For A Video Demonstration Of Standing Biceps Cable Curl.

Recommended Articles:

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Ant-Gravity Training!

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Try Variable Sprinting!

You've have followed your training program and cardio routine to a 'T', but that dreaded plateau has just kicked in.

angela@angela-mraz.net

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