Get out of your comfort zone and exercise harder!
But if you want your muscles to grow, then you should start to change the quality of your training.
So, when is the right time to change the exercise?
How often do you have to change the practice?
Actually, the answer above depends, depending on how your body reacts to the exercise you are doing.
Indeed, it cannot be explained with certainty when the right time to improve the quality of your practice. However, it is indeed important to do.
The best way to find out when you need to change your practice is to pay attention to your body.
3 Body Signals that Indicate Your Time to Improve the Quality of Exercise
Have you been practicing regularly in the gym but feel that there are still no meaningful results?
Then when should the right time to improve practice?
# 1. If Your Body Does Not Experience Change
There is no change in your body being the most important indication it’s time to improve the quality of your exercise.
If you have been doing exercise routines for 2-3 months but nothing has changed, then you should start to increase the intensity of your training.
# 2. Are You Trying to Lift Heavier Weights?
Because you are comfortable with a 20 kg dumbbell weight, for example, you are then reluctant to add to your total weight load.
Get out of your comfort zone and make your body work hard with unusual weight. More difficulties (this also does not mean challenging injuries) will make your muscle development faster.
# 3. You’re Bored!
Yes, another sign that you are changing your practice is when you start to feel bored with the current exercise.
Note that when you start to feel bored then you choose not to practice.
Keep going to the gym with enthusiasm. You can do unusual exercises, or you can practice by increasing the amount of burden and repetition.
How can you change or improve the quality of your training?
By improving the quality of your training, your fitness goals will be realized soon.
Many ways to improve the quality of your practice. Here are some of them;
# 1. Increase Tempo
Changing the tempo in training is a great way to give your body a “surprise”.
# 2. Shorten the Rest Time
For example, if you normally break between sets for 60-90 seconds, then start to shorten the rest time to 30-60 seconds. This will make your muscles work harder than usual.
# 3. Add to Set
Do you always do the exercises with 3 sets?
Okay, then now is the time to increase the number of sets in each of your exercises. Adding the volume of exercise can make your body work longer than usual.
# 4. Amount of Repetition
Doing different reps will provide a challenge for your muscles.
Usually, low reps are used when lifting heavier weights, while high reps are carried out with lighter weights.
# 5. Weight Load
Get out of your comfort zone.
Don’t keep on practicing with the same dumbbell, barbell, or kettlebell weight. It’s time to get out of your comfort zone to increase your development and force your body to work extra hard.
Increase the amount of load slowly and feel the change.
# 6. Method of Exercise
Doing 4 sets of 10 reps, or the 5 x 5 training method is not always the right technique to achieve your fitness goals.
Try several other (or the same) training methods which are the best training techniques to help realize your fitness goals.
So, the important thing is how long you pursue your fitness target ( goal ). And if you still don’t get results, then change some of the exercise variables above and get out of your comfort zone.
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