We all want to know what we're getting into when we begin a workout. How long? How far? How many reps are we doing? But, too often, we know exactly what our workout will be because we've been doing the same thing for months, if not years. It's stagnant. The problem with sticking with a regular routine is that you get too good at it: Your technique gets too efficient; your body knows exactly what to expect and how much effort is required. The first time you do some new exercise, you're sore and tired in a way that you hadn't been before. But do that same exercise for three or four months, and you have to do twice as many reps and with more weight to feel as though you've accomplished anything.
From time to time, you have to mix it up. You don't always get to know what to expect. I've got guys who train with me and say, "Well, what are we doing today?" And I don't tell them. Because we never train the same way twice; there's always going to be some variation. But keeping it varied requires a high level of creativity. (Basically, you've got to make stuff up.) Of course, not everyone has me – or any trainer – to shock their system, but you can mix some creativity into your routine to keep it challenging and keep yourself engaged. Here's how:
Don't move a muscle.
Next time you go to the gym, instead of doing your regular reps, just stop in the middle of the first one and hold it as long as you can. Seriously, just get in the position and hold it. Imagine a bench press where you push the weight up off your chest and hold it halfway up. Just hold it in a curl. Hold it in a shoulder press. Hold the squat. You'll hate it for a while, but it'll tear you up. You can actually go into the gym and never move. It's unbelievable how much you sweat.
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