Retro routine
October 27, 2008
We all hit a plateau and become bored with the monotony of the same passé routine, and it’s understandable, because it’s the way our mind works. The solution isn’t to punch the wall or start cursing the freshmen gym buffs who’re gaining; it’s simply a matter of re-motivating ourselves, by adding variety to our routines. Variety every six weeks or so, has been proven to aid post-plateau gains.
Change is the key to continuous muscle growth, and continued motivation. Fantastic additions to any workout routine are the much-forgotten exercises of yesteryear. Exercises, which the pros used to deliver superior gains, back when we were in junior high. Although by no means easy, they are meant to crush bored stagnancy. Once the basics are covered, it’s on to fulfilling chemical free gains, which we can admire.
Seated Alternating Dumbbell Press with Pause
The Seated Alternating Dumbbell Press with Pause is an effective training workout that aids post-plateau gains primarily on the deltoids, but also the triceps. It adds resistance to the regular Seated Dumbbell Press, and slows the range of motion. This effectively eliminates momentum, and improves isometric strength.
The Exercise:
1. Sit on a bench that lacks back support, with the feet shoulder width apart.
2. Hold a dumbbell in each hand, with the palms facing outward.
3. Lift the dumbbells the shoulders, and then drive them overhead.
4. Lower one arm the to just above shoulder height, while the other arm remains straight.
5. Pause, and then press the lower arm up to meet the other dumbbell
6. On completion, do the same with the other arm.
7. Repeat the entire process for six to eight reps on each arm.
Middle Easterner
The Middle Easterner is basically an edit of the single leg squat, but adds extra resistance. The movement targets the quads, hamstrings and glutes, while at the same time working core muscles, with great intensity. Besides its effectiveness in muscle gain, the routine requires very little equipment, which makes it simple to execute.
The Exercise:
1. Lie flat on the back, with the legs extended.
2. Place the arms at the sides, one of them holding onto a dumbbell.
3. Bend one leg, and firmly plant it in the ground, at a position closest to the glutes.
4. Contract the abs into a sit-up position.
5. Lift the body off the floor, using a single leg.
6. From an upright position, press the arm holding the dumbbell over the head, as when doing a shoulder press.
7. Lower the arm, and slowly bend backwards, to meet the floor.
8. Switch sides and repeat.
9. Continue for eight to ten repetitions on each side.
Crab Walk
This is terrific for strength and cardiovascular health, and offers many other ancillary benefits to muscle growth and overall health. It works the muscles of the hamstrings, glutes, abs, triceps, and shoulders, and enhances balance and agility.
The Exercise:
1. Sit on the ground, with the hands planted at the head, and the legs bent.
2. Raise the hips up, so that only the hands and feet contact the ground.
3. Walk across the room as fast as possible, in this position.
4. Do this for an uninterrupted minute.
5. Rest for thirty seconds and repeat.
6. As the exercise becomes easier, increase resistance using a weight vest or belt.
Word
When a plateau hits, we shouldn’t take it as a challenge, but rather an opportunity for us to update, and mix-up our routines. Instead of replacing the standing shoulder press with a sitting press, be radical and use retro routines, or body weight exercises, as they ensure diversity, and spur added muscle growth. Pain and soreness are expected on initiation, as with anything else, but the results are worth it.
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