Military Muscle: Stuck in a workout rut? Try one of these - Military Off Duty, Army Health, military fitness, army physical fitness - Army Times

Military Muscle: Stuck in a workout rut? Try one of these

At some point it happens — to everyone. Your training cycle stagnates. You level out. Progression stops. It seems the harder you try, the more frustrated you become.

Taking a different approach for about a week will shake things up and get you back on track.

Quick progressions

This method is not for the faint of heart. It’s set up as a pyramid, but it takes the rest portion almost to zero.

Don’t be embarrassed to go way down in weight from whatever you use on a particular exercise. Your rest is enough time to inhale deeply and exhale between each set of reps. If you try a second set, your rest period is about 30 seconds between sets.

Going up: 2 reps, 4 reps, 6 reps, 8 reps, 10 reps.

Going down: 9 reps, 7 reps, 5 reps, 3 reps, 1 rep.

Going negative

Now go the opposite direction and add to the weight you’ve been using. I normally start by adding 30 percent to 35 percent and then vary the weight according to what the client is capable of. You’ll need a partner to help you get the weight to the extension of the lift/push. Then, bring it back to the starting point as slowly as you can, keeping it under control. Have your partner help you lift/push again and repeat. It’s very important to maintain correct technique and control the weight on its way back to the starting point. You’ll struggle, but don’t forget to keep your breathing steady. Try for the same number of reps you did before you upped the weight.

Breakdown

This involves setting a weight at which you almost reach muscle failure after 10 to 12 reps. Have another weight ready immediately, and do another three to five reps. I usually downgrade about 25 percent, but you need to find your own level. This forces the work deeper into the muscle fibers.

Cardio intervals

We all get into the habit of doing a set pace, whether it’s running, rowing, biking or anything else for a set period of time. Do some workouts in which you go a short distance and push to about 85 percent to 90 percent of max effort. Whatever time you spend at that effort level, you should work out the same amount of time at a relaxed pace. One of my favorites for any type of cardio work is 30/30 — 30 seconds of high effort and 30 seconds of relaxed effort. I group the intervals into sets of five with two to three minutes of very relaxed effort between sets.

Bob Thomas is director of the Navy Wellness Center in Pensacola, Fla. Click here to email him.