Plateau Course Lesson 2

Don't be a wimp… find your strength and push hard! Making your workout more challenging from one day to the next can become a real challenge. But that's what it takes to grow and see results.

Don't give up, always give your all to the workout. For yourself, your motivation and your results!

Don't Be A Wimp… Push Hard Through That Final Rep

Have you ever been disappointed during a workout because you set a goal weight or a target rep count but as you got closer to the target you just couldn't quite make it? If you are serious about weight training, then chances are you have been there.

Each workout we try to push ourselves harder than the previous, but sometimes we come up short.

Building muscle requires that you push your body and give your muscles a reason to grow. And you never know, that final rep may just be the ticket to further progression. But what about when your body gives out before your mind? Disappointment.

I have been there. My latest biggest challenge is increasing my pull-up count. I have a goal of reaching 15 pull-ups in my first set. Each set I go to failure. I haven't made it quite to 15 but I have increased from 3 to my present day max set of 13 reps. And then of course there is my current total rep count of 21 ½ in the course of 3 sets.

Believe you me, that ½ drives me bonkers. I want so bad to get it to 22. I know with will power I will get there, but it doesn't hurt to have a few tricks up my sleeves to help make the challenge a bit easier.

Are there ways to get past that brick wall and keep moving forward?

You bet there are and this is your lucky day. You will walk away from this article with one more wrinkle on the brain and ready to take on the next workout like a tiger.

Here are the 5 best tips to get your workout to its maximum level.

1. Write it down. You should of course have your workout written down before you start, but now go one step further. Write out your goal to the side of the exercises as if you have already completed the sets. Just seeing the goal will help you push through and grab it!

For example, when it comes to my pull-ups, I write out to the side my rep count (keep in mind that I am going to failure) before I even jump up on to the handles. This has helped a ton because I see that number when I want to stop and it keeps my pumping!

2. Have a buddy or spot with you. Not only is having a spot great for safety, but they are also great motivators. Find someone who will cheer you on and encourage you to get that extra curl in, or that extra squat rep.

Additionally, the great thing about working out with a partner is that a LITTLE FRIENDLY competition never hurt anyone. I have a girlfriend that I lift with and even though we lift completely different weights, I still try and get in one more rep than she was able to do. Yes, I am highly competitive.

3. Pump up your playlist. On intense workout days make sure that your i-pod is packed with high beat music that gets you excited. If you have your i-pod on shuffle and it comes to a slow beat , cool down song then skip right over it.

Research has shown that songs with a faster beat helps athletes to perform better. So use this to your advantage. I won't lie, when I need a great powerful song I go straight to "Eye of The Tiger". Hey, it worked for Rocky.

4. Take a second to recoup. By this I do not mean taking a whole rest period as if you are starting a new set. If your goal was to get to 10 reps with a given weight and you get to 8 then stop for 5-10 seconds in the lowered (muscle lengthened) position (eccentric phase) and try again for those 2 more reps.

5. Pre-workout rituals. You should have your pre-workout rituals that help you get the best workouts possible. These should include (but not limited to): drinking plenty of water, have a snack that includes lean protein and complex carbs, proper gym attire, and if you take a pre-workout supplement (such as N.O. Explode) this should be consumed before arriving at the gym.

Treat intense workouts like a sporting event. You are an athlete and all athletes have their own little rituals.

And there you have it. The 5 tricks of the trade to help you really push yourself once you walk through those double doors and into the weight room. Never stop short when you know you have one more rep in you. And chances are, if you don't think you have one more rep in your muscles then you probably do… so push it hard.

Results will come knocking on your door! If you are going through a plateau then on top of these tricks remember that it is vital to switch up routines every 4-6 weeks to keep your muscles confused and ready to build.

Ok… Workout… • Mental Motivation… • Nutritional In the Know… ?

If you want to see an end to a plateau or make sure you never fall victim its going to take more than just the workout. You can't expect to see big results if you are still eating pizzas for lunch and burgers with fries for dinner.

Next up… the nutritional basics you MUST know!

Get more information about exercises to lose weight and make sure you check out our fitness courses podcast where we talk about current fitness events and give you help to get great results.

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