We all have unique physiques.
What then, is the best way to sculpt our unique physique? If it hasn't Worked Already, Change it! We all respond to different movements in different ways.
I believe that this extends to all activities but I want to use some examples from the weights room.
I could list a bunch of exercises here but I can only offer authority where I have experienced results myself.
So here is a simple but honest list of my 'favourite' exercises to tailor your physique.
This list is simply a selection of exercises that I have found to be very effective.
Experiment like a Mad Scientist to find your Personal Favourites Do not be afraid to put your own variations into textbook exercises.
I remember when I first started trying the plank on the newly fitted vibrating power plate in the gym - others soon gave it a go too.
It is well worth experimenting but please do be careful and be sure to keep the best form and technique that you can.
Listen to your body, and if it groans, then change something or stop.
Variation is Essential Whether it's the movement, the speed, or the weight, you should definitely vary something when you feel that the time is right.
I know that the word 'feel' is a bit woolly but I do not think that you can simply say every 4 weeks, or every 8 weeks, as so many sources do.
I tend to change things up when I do not feel my body responding as powerfully.
If you are somebody who tracks their progress accurately (something we should all do to meet our fitness goals), e.
g.
by measurements or with a workout diary, then this can be extremely useful to tell you when its time to change something.
If you do not track progress then you better listen to your body even more closely.
The Take Home point It is so easy to get stuck into a routine and almost trick yourself into staying with it.
I have been there myself - it is comfortable in the sense that you know what to expect and what you are doing.
But believe me, sources throughout the fitness world tell us to mix it up once in a while.
So do just that! How can you truly expect results if you do not operate out of your comfort zone.
Isn't it the same with most things in life? - We only improve when we experience something new (which is usually outside of our comfort zone).
In fitness terms, operating out of your comfort zone can be achieved by upping the weight, reps, speed, decreasing the workout time, speed, and almost any variation that makes you work harder.
Want to read more about how to develop your unique physique? The philosophy adopted by my idol Bruce Lee sums it up well - Try it all, take what works best for you, and leave the rest behind.
Click below to get the FREE LMD Rule Free Fitness Guide to help keep yourself lean and fit all year round
What then, is the best way to sculpt our unique physique? If it hasn't Worked Already, Change it! We all respond to different movements in different ways.
I believe that this extends to all activities but I want to use some examples from the weights room.
I could list a bunch of exercises here but I can only offer authority where I have experienced results myself.
So here is a simple but honest list of my 'favourite' exercises to tailor your physique.
- The Pull-Up (Biceps and more): Using dumbbells is fine but my biceps always respond really well to this classic bodyweight exercise.
It has many benefits - personally I always feel my abs working to stabilise my legs which I like to keep straight with toes pointing downwards although naturally your knees do try to assist by bending, so go with what feels comfortable for you. - The Chin-Up (Back and more): Another staple bodyweight exercise which I have found helps to sculpt the tapered 'V' upper body shape whilst working many other muscles.
I have a damaged left pectoral tendon, so I struggle but many gyms have the assisted chin-up/dip equipment, so there is no excuse for not using this one! - Clean and Press (Legs, shoulders, and more): A little more advanced in terms of technique - basically..
..
try not to let you knees pass over toes (i.
e.
you should be able to see your toes) when squatting to lift the bar from the floor, keeping your head up and back straight and look straight ahead.
'Flip' the bar in one smooth motion whilst standing straight, so that it rests on the front of your shoulders with your elbows pointing downwards.
Then simply press the bar vertically over head.
Pause without locking out your elbows and repeat.
If it's your first time, it is safer to have somebody show you this technique because good form is essential! - The Dead lift (Total body): This is a bit of a controversial one.
The fitness magazines will have it as a staple exercise for anyone who wants to grow some muscle.
I think it can be very effective when used in the right training plan.
In my experience, it is always tempting to lift heavy.
My problem with this is that stiff, painful hamstrings can limit your activities for the next few days (e.
g.
you may want to do sprint intervals the day after).
I do not do heavy barbell dead lifts anymore but opt for other variations such as single leg dead lifts with dumbbells. - The Plank (Core): This exercise is so effective.
There are an incredible number of variations too; side, front, incline, decline, elevated, vibrating! (Leaning on a power plate); It is one of the few resistance exercises that I think can even be done on a daily basis if you wish.
This list is simply a selection of exercises that I have found to be very effective.
Experiment like a Mad Scientist to find your Personal Favourites Do not be afraid to put your own variations into textbook exercises.
I remember when I first started trying the plank on the newly fitted vibrating power plate in the gym - others soon gave it a go too.
It is well worth experimenting but please do be careful and be sure to keep the best form and technique that you can.
Listen to your body, and if it groans, then change something or stop.
Variation is Essential Whether it's the movement, the speed, or the weight, you should definitely vary something when you feel that the time is right.
I know that the word 'feel' is a bit woolly but I do not think that you can simply say every 4 weeks, or every 8 weeks, as so many sources do.
I tend to change things up when I do not feel my body responding as powerfully.
If you are somebody who tracks their progress accurately (something we should all do to meet our fitness goals), e.
g.
by measurements or with a workout diary, then this can be extremely useful to tell you when its time to change something.
If you do not track progress then you better listen to your body even more closely.
The Take Home point It is so easy to get stuck into a routine and almost trick yourself into staying with it.
I have been there myself - it is comfortable in the sense that you know what to expect and what you are doing.
But believe me, sources throughout the fitness world tell us to mix it up once in a while.
So do just that! How can you truly expect results if you do not operate out of your comfort zone.
Isn't it the same with most things in life? - We only improve when we experience something new (which is usually outside of our comfort zone).
In fitness terms, operating out of your comfort zone can be achieved by upping the weight, reps, speed, decreasing the workout time, speed, and almost any variation that makes you work harder.
Want to read more about how to develop your unique physique? The philosophy adopted by my idol Bruce Lee sums it up well - Try it all, take what works best for you, and leave the rest behind.
Click below to get the FREE LMD Rule Free Fitness Guide to help keep yourself lean and fit all year round