We're Greg and Andria VanMierlo - personal trainers and owners of VM FItline. We're passionate about helping clients succeed in fitness goals they never thought they could. Through our VM Fitline App, we're able to help men and women finally find a plan that gives them the results they've been searching for.
So how is it going is it time for a workout routine change?? – It is soo easy to get in a workout rut. I love sharing all the ways you can change up your routines, shake up your fitness goals, and tweak your routine to keep it fresh and your muscles guessing!
Are you bored with your current workout routine???
Sick of the same old rep and set scheme?? How do you know when it is actually time for a workout routine change?
I usually know it is time to change it up because I am unmotivated, not seeing gains, and just not generally stoked to be in the gym. That is when I know it is time for a routine change.
AND Here is a simple way to change it up that I love to throw in the mix every few workouts to ensure I see gains and stay motivated!
EVERY time I add even just a few sets of one and a half reps of a movement I end up being a little more sore the next day AND I have seen some great results in the long run!
Adding this rep scheme is a great way to increase the volume of your training. It also increases the time the muscle is working on a given rep.
This is because what you count as 1 rep is actually 1.5 reps!
So how would this type of scheme work on some basic movements?
Well, for something like a shoulder press you would extend the weight all the way up, back down, then half way up and back down again. That is one rep.
The half rep portion is at the bottom of the movement.
For something like a squat (air squat or barbell back squat) you would do a full squat and stand back up and then squat half way down and extend back up again for one rep.
In that example the half rep was at the top of the movement, but you could do the half rep at the bottom if you really wanted to give yourself a challenge!
Typically, when I do one and half rep sets I can only get 8ish repetitions.
To add this into your current workout plan, pick one or two movements for a body part and do 1 set normally as a warm up and then 3-4 sets with the one and a half rep scheme.
Do not do all of your sets like this just 1 or 2 movements. If you liked this idea and would like some other ways to freshen up your current workout routine or if you need a whole workout revamp check out our VM Fitline programs! https://vmfitline.com/programs We would love to customize a plan for you to freshen up your routine and get you back to seeing the results you deserve!
Our mission is to help clients believe in themselves and accomplish fitness goals they never thought they could. We believe that accomplishing hard things in the gym equates to being able to conquer the hard things that are thrown at you in life.
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