By Kendi Charls
It’s so important to switch up your workouts. It’s easy to forget or get comfortable with certain lifts and continue to do the same things day in and day out at the gym. For best results you must step out of your comfort zone and to continue to see changes and results. This can also help you from getting bored. Generally you want to switch up your routines every 4-6 or 6-8 weeks max.
I generally separate body parts and do arms, legs, shoulders and back on separate days. I usually lift shoulders twice a week because that is a part of my physique I am working on. I usually do 4-6 different lifts 4 sets of 8-15 adding weight as I go up in sets. To make minor changes I will add super-sets and drop sets to add intensity. Last week I decided to switch up my workout completely. My body was tired and I knew I needed a big change. The past week and a half I have been doing upper and lower body splits with less weight and a lot more reps. I do upper body three days; lower body one day and then have a rest day or two depending on how my body feels and then repeat from the beginning. Always make sure you listen to your body. Lowering the weight amount and adding reps helps to lean out your muscles and create endurance. Less reps (6-15 repetitions) and adding weight from set to set is more effective for building muscles. More repetitions can also help break down fat in the muscles and helps to lean out and give your body a more sculpted look!
My current workout is as follows:
Upper Body (Day 1, 2, 3)
DB Lateral side raises 4 x 20-25
DB Shoulder Press 4 x 20-25
DB Bicep Curls 4 x 20 -25
BB Curls 4 x 20
Tricep Push-downs 4 x 20
Reverse Tricep Pull-downs 4 x 20
DB Bent Over delts 4 x 20
Lat Pulldowns 4 x 20 – 25
I do this for three consecutive days. I love this split! You definitely feel the burn in your muscles and the breaking up of lactic acid buildup. The fourth day I do legs.
Lower Body (Day 4)
Leg Extensions – 4 x 20 – 25
Lying Hamstring Curls 4 x 20-25
Leg Press – deep 4 x 20
Dead Lift – slow & deep 4 x 20
Adductor Machine – slow & squeeze 4 x 25
Walking Lunges – down and back the length of the gym X 2
Calves-Standing 4 x 25
I adjust my cardio depending on what I have coming up. Off season usually consists of 30-45 minutes. If I’m training for a show minimum an hour a day. Happy Training and thanks for reading.
Kendi Charls is a top ranked National Physique Committee competitor and a well-known advocate of healthy living through diet and exercise. She is a life-long athlete in multiple sports such as soccer, basketball, track, softball and volleyball. She is a graduate of the University of Northern Iowa where she received her BA in Fashion Design and played for the school’s volleyball team. You may reach Kendi Charls at firstname.lastname@example.org.