Sometimes the simplest way to achieve new gains and add a little life to your workout, is to make small changes to what you’re already doing. We all know that the definition of insanity is doing the same thing over and over again while expecting different results. It’s very true for training, and its easy to get caught in a routine. Doing things well on a consistent basis is key, but not switching things up can leave a lot of potential on the table. If you are satisfied with your current program and make gains toward your goals each week, then don’t “fix” anything. If you need a change and are ready to break through a plateau, pick a few small things and mix it up NOW.
For instance, change your grip width on a barbell exercise, vary the “tempo” or speed of your reps on an exercise and/or alter your rest between sets. An example would be a basic variation we use on traditional dumbbell (DB) pressing. Instead of pressing with both arms at the same time, try this single arm version instead. Once you master that, try single arm pressing with the dumbbells at the bottom position (not resting on your chest) for a tougher challenge.
The little things add up so start there to boost your results and have more fun doing it!