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Transformed: Week 8, Day 52 - Cardio Workout

Don't get complacent about weight selection! If you're facing a training plateau, it's time to take a closer look at the choices you're making.

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Overcoming plateaus

When your body gets used to your workouts, your first impulse might be to simply work out for longer periods of time. Often, however, that only makes you more tired, not stronger or more muscular.

Robert Timms offers two suggestions in today's video: Lift a heavier weight for lower reps, or use a lighter weight to perform more reps than you're used to.

Robert Timms Transformed Tip, Day 52: What Should I Do If My Body Gets Used To My Workout?
Watch the video - 1:10

If you're following this program to the letter, it may not feel like either of these are options. After all, the program is what it is, right? Well, the Transformed program actually evolves over the course of 12 weeks to keep you from plateauing.

Think back to Week 1 and your initial workouts. The only upper-body presses you did were dumbbell incline presses for sets of 10. Then recall yesterday's workout, where you did the barbell bench press for sets of 10, 8, 6, and 6 reps, after which you did dumbbell incline presses for sets of 8-10. Was it for the same weight you did in Week 1? Probably not—and if it was, it certainly felt a lot heavier after a pair of 6-rep sets of barbell bench.

The lesson is this: Don't just go through the motions. You're racking up a lot of quality volume in this program, but don't get complacent about weight selection. At the end of your sets, you want to be pushing yourself to around 80 percent of your maximum intensity. That's the sweet spot for dramatic growth!

If you find at that level of exertion that you need someone to spot you, well, that's normal. Don't be afraid to ask. And if someone else asks you, read this handy guide to know how!

Day 52: Cardio

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HIIT 1:1 10 rounds at 85% max, or steady state 45 min. at 60% max
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