how to switch up exercise plan?

TeresaC79

so, this may be a silly question, but here it goes.

i go to the gym 5-6 days a week.

i do some form of cardio (either arc trainer, elliptical or tread mill) every day. I normally do two different things a day. So, I might start with 45 min on the arc trainer, do strength, then do 30 on the elliptical.
for strength, i'll do legs and abs one day, then arms another.

my question is...if i start to plateau, how do i change it? there are limited things to do at the gym in terms of machines.

suggestions?

IronSmasher

Even if there were only two machines, how you use them can make a huge difference. Some thing as simple as using intervals, the machines may even have these pre-programmed in.

IronSmasher

With respect to weights, I suggest googling periodisation, and trying to find a workout based on this.

The only time you should plateau with weights is when you find you're unable to hit your reps with the next weight increment for a couple of months. When this happens, there are plenty of advanced techniques such as drop sets, supersets, rest-pause or even a total change of program to something like 5x5 or GVT. All of these can be achieved with the exact same exercises if that is a limiting factor that cannot be avoided.

TeresaC79

Even if there were only two machines, how you use them can make a huge difference. Some thing as simple as using intervals, the machines may even have these pre-programmed in.

makes total sense. Duh! I don't know why I did't think of that. I actually already change that up now. Sometimes I do the cardio program. Sometimes strength.

IronSmasher

The main problem people have is not pushing themselves, just doing the same old thing and ending up with the same results.

Get some goals

Make a plan to get there

Follow the plan

Assess the situtation, progress and goals continuously.