Keep Em’ Guessing

The Em’…ahem, THEM I refer to? Your muscles.

I was recently asked why it is that I work out regularly, yet continue to have sore muscles. The answer is simple. It’s called muscle confusion. I am constantly introducing new moves, new cardio routines, more weights, and different levels of intensity in to my workouts. This is how you continue to see results. It can be as simple as doing 4 sets of 8 with a tad more weight in lieu of the very traditional 3 sets of 10 or 12. Today I skipped doing ‘sets’ all together, and instead did an arm workout that was based on time. I did 4 different moves using free-weights for a minute at a time, consecutively with no rest in between, and then repeated that 3 times. Killer! I will feel it tomorrow. And just to ensure that my muscles had reached complete exhaustion, I finished up with 3 sets of 12 on the bench press.

Then I faced a fear. Not since I began seeing my new cardiologist had I done a treadmill HIIT workout. But, I’ve recently been released by my doctor to resume full intensity in the gym, so I went for it. But not before my partner in crime leaned over and whispered her words of encouragement. “If you have a heart-attack I’m going to feel really guilty.” Thanks G! Hahaha!

I didn’t have a heart-attack. It actually felt really good, in that ‘This sucks really bad at the time but I know I’ll be glad I did it when I’m done’ kind of way.

Here is what we did:

  • Overhead presses for 1 minute
  • Standing curls for 1 minute
  • Standing tricep extensions for 1 minute
  • Weighted side bends for 1 minute

Times three. ***Make sure that you are using correct form through the very end***

  • Treadmill HIIT- Speed level 10; set your interval timer. Sprint for 20 seconds and rest for 10 seconds X 8= 4 minutes of extremely intense intervals.

Don’t bore your muscles. In order to continue seeing results, you have to ‘Keep Em’ Guessing.’

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