Olayinka BALOGUN’s Post

(Most of your workout plateaus are due to a lack of variation this doesn't mean you have to completely overhaul your routine, but mixing it up is essential! you need to incorporate: -New exercises to challenge different muscle groups -Varying rep ranges for different strength adaptations -Different training modalities, like circuit training or HIIT -Deload weeks to allow your body to recover and adapt Introducing variety will rejuvenate your training and keep those gains coming! :)

(Most of your plateaus in strength training are because you're not varying your workouts this doesn't mean you need to change everything overnight, but introducing variety is essential! you should focus on: -Incorporating different rep ranges and set structures -Exploring new exercises that target the same muscle groups -Using different equipment, like kettlebells, bands, or bodyweight -Periodizing your training to cycle between focus areas Embracing workout variety will keep your muscles challenged and your progress steady! :)

THE PROCESS OF BUILDING MUSCLE ALSO BUILDS OUR CONFIDENCE One major benefit of weightlifting/strength/resistance movement is improved confidence. It’s not easy to learn new strength training exercises, work on form, and lift weights that get progressively heavier. Being able to learn how to lift weights and meet the challenges of adding more weight gives you a boost of confidence. Lifting weights has also been linked to improved body image and self-esteem. In one study of 754 adults, there was a significant link between strength training and positive body image. We can learn to lift weights/resistance/strength movement at any age; in a safe, joyful and effective way. We build muscle at any age. George Takianos 0437 138 034 https://lnkd.in/gAEtaYn

(Most of your plateaus in strength training are due to a lack of variation this doesn’t mean you need to change your entire routine, but mixing it up is essential! you should incorporate: -Different rep schemes to challenge your muscles in new ways -Varying your exercise selection to target different muscle groups -Experimenting with tempo and rest periods for added intensity -Including compound movements alongside isolation exercises Introducing variety will stimulate growth and keep your workouts exciting! :)

Are you looking to enhance your upper body strength? Consider incorporating a "Push Day" into your workout routine. This focused session targets essential muscles involved in pushing movements such as the chest, shoulders, and triceps. Key exercises like bench press, overhead press, and tricep skull crushers can help you achieve a well-rounded upper body workout. Pairing a "Push Day" with "Pull Day" and "Legs Day" can contribute to a balanced and effective strength training program.

How Long Should You Be Resting Between Sets? The answer is proooobably longer than you are currently, and here’s why… The goal is strength training isn’t to break a sweat, or to burn calories, or to be gasping for air in a pile of sweat. The goal or the “point” of strength training is to get stronger and build muscle. So when you don’t rest for long enough between your sets, you don’t let your body fully recover. And because of this, you won’t be able to move as much weight or do as many reps… And long term, this means you won’t be able to build as much muscle or as much strength. This is why I recommend taking at least 1.5 to 2 minutes between your sets (and for some heavier compound style moves even up to 3 minutes). But at least taking that 1.5 to 2 minutes ensures that you will allow your body to fully recover, and you’ll go into your next set recovered and ready to go: And over time you’ll notice by taking longer between sets, you’re able to move more weight, do more reps, AND make better progress/see better results in the long term. So make sure you’re resting for long enough between your sets! I hope this helps and let me know if you have any questions! - - - - - - #weightlifting #strengthtraining #workouttips #training #personaltrainer #trainingtips

Simple framework my client used to gain muscle Only with four 30-minute workouts per week as a busy dad We focused on the following 3 things in his training: > Training close to failure > Compound movements > 10-20 sets per muscle group per week By focusing on these aspects in his workouts > We improved his overall strength > We maximized his muscle growth > We made his workouts efficient and effective This framework helped him to > Minimize wasted time in the gym > Simplify his training routine > Ensure consistent progress To gain muscle mass Strength training is something you cannot avoid. But as you can see, It can be rather simple. As a dad with many obligations, He liked to keep things simple. Try this framework for yourself and watch how your body transforms. Matyi P.S. My favorite exercise for the lower body right now is the Bulgarian split squat.

The most effective workout programs are progressive and repetitive. This goes hand-in-hand with the SAID (Specific Adaptations to Imposed Demands) principle. Exercises need to be specific to the goal you want to achieve whether it be strength or conditioning and they have to be progressive and repetitive for adaptations to take place, and to agree with the principle of Progressive Overload. Progressive Overload is not force feeding more weight every workout with progressively poor form, ROM and control. Progressive overload is simply increasing intensity of training over time as you develop strength and skill to keep adapting.

(Most of your plateau in progress is due to a lack of variety in your workouts this doesn't mean you need to change everything, but small adjustments are essential! you need to explore: -Adding new exercises to target different muscle groups -Varying your rep ranges to challenge your muscles differently -Incorporating different training styles like HIIT or circuit training -Adjusting workout durations and intensities to keep your body adapting Introducing variety will reignite your progress and keep your workouts exciting! :)