About a month and a half ago, I wrote a blog post on ways to make your workouts more fun and challenging. In that blog I mentioned increasing volume, decreasing rest periods and changing the sequence of your workouts as some of the ways to achieve that feat. In this week’s blog, I’m going to dig deeper and show you how to make some of your favorite exercises more challenging.
So many popular gym exercises need to be fine-tuned every now and then to yield more bang-for-your-buck gains and to avoid boredom and monotony. If you’re an avid exerciser who works out at least 3 days a week, chances are you get complacent with your workouts regularly. It’s inevitable, even if you’re the strongest and most conditioned person at your local gym. The fact of the matter is the body needs continual challenges for continued upward progressions.
Here are 4 popular gym exercises that can be progressed to a greater degree of difficulty:
1. TRX Push-Up: Suspension training has completely taken the fitness industry by storm and has become an essential part of all exercise programs. The TRX Suspension Trainer is by far the most popular and most utilized amongst fitness enthusiasts. The Push-Up is arguably the most common exercise done with this exercise accessory tool.
The Challenge : TRX Decline Push-Up: Place a plyo box or aerobic step (knee-height high) 4 to 6 feet in front of a fully extended hanging TRX. Assume a decline stance by placing your feet on the box as you simultaneously reach for the handles with your hands. Perform decline push-ups. The extra elevation will force your anterior core to work harder due to increased contraction via anti-extension. Your pecs will also get a deeper stretch at the bottom of this movement. This is a very advanced movement so you must be able to perform regular TRX Push-ups before attempting this.
2. Hip Abduction Machine: A very popular exercise machine that works the glutes and used mostly by women who regularly work out at gyms. Although it’s not a ‘women-only’ exercise, majority of its users are women who are in relentless pursuit of a nicely, shaped butt. The term ‘hip abduction’ is a joint action that uses the gluteus minimus and medius, the muscles on the side of your butt.
The Challenge : Partial Squat On Hip Abduction Machine: Place your feet on the foot cradles on the hip abduction machine but do not sit. Instead drop down to a partial squat and perform the movement. The isometric squat stance will bring your, gluteus maximus, quadriceps and hamstrings into play, which you wouldn’t get sitting down. The added external rotation of the hip will force your gluteus minimus and medius to work harder also. You should try to achieve a considerable isometric squat stance to reap the full benefits.
3. Deadlift: I’ve talked about this exercise in many of my blogs so I’ll keep this short. The Deadlift is one of the important compound movements for building strength, power, fat burn, lean muscle and improving posture.
The Challenge : Deadlift With Strength Bands: For those unfamiliar with strength bands, they’re basically rubber bands in larger sizes and with greater tension. They are mostly used by elite athletes and powerlifters but can be incorporated into just about any workout program. Place a medium or heavy strength band over the middle of an olympic barbell. Step on the part of the band that’s resting on the floor with a hip width stance. The band should be right on the arches of your feet. Place your hands on the barbell, just outside the 2 points where the band is over the barbell. Explosively drive through your feet and deadlift. The tension from the band will constantly try to pull you down during both the concentric and eccentric phases. This forces the use of more power, force and speed which will yield more calories burned, improved strength and size. The tension of the strength bands is the key to achieving these benefits so the weight on the barbell should be kept to a minimum.
4. Reverse Lunge: The most knee-friendly of all lunges, the reverse lunge is the only lunge variation I do these days. We all know it isolates the muscles of the butt and thigh but it also stretches the hip flexor at the bottom of the movement. If you have back and/or knee pain, this exercise is ideal for you!
The Challenge : Reverse Lunge With Front Squat Grip: This is highly advanced progression that should be done with caution. You must know how to do a barbell front squat before attempting this. Using fairly light load, assume a barbell front squat stance in a squat rack. With the barbell resting on your fingers or shoulders (depending on the grip you use), do alternating reverse lunges. Because the center of gravity is being moved upward, farther away from the base of support, the balance challenge becomes much more difficult. The anterior core is engaged a great deal that you literally will feel a ‘burn’ in your abs while doing this movement. You’re going to wobble every now and then so be very slow and controlled on your decent.