Break Through Plateauing Results by Training Smarter

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Stuck in a rut? If you exercise regularly but can’t figure out how to smash plateaus, you’re in the right place. This plan, by IFBB fitness pro Fiona Harris, will trim inches off your thighs, tone and sculpt your arms, perk up your glute-ham tie-in, and create definition like your Insta-idol @NicoleMWilkins.

By manipulating variables such as intensity and frequency and incorporating different training techniques—like heavy/low-rep and light/high-frequency body-part splits, plus cardio, HIIT, and plyometrics—you WILL keep your body progressing right to the top.

RECOMMENDED WORKOUT WEEKLY SPLIT

  • DAY 1: Lower-Body Workout 1, Heavy Weights; 35 minutes steady-state cardio
  • DAY 2: Chest/Shoulders, StepMill HIIT Cardio
  • DAY 3: Plyometric Whole-Body Workout, Rower HIIT Cardio
  • DAY 4: Rest
  • DAY 5: Lower-Body Workout 2, High Volume; 35 minutes steady-state cardio
  • DAY 6: Back/Arms, Treadmill HIIT Cardio
  • DAY 7: Rest

Harris recommends one day of heavy lifting and one day of higher volume, as well as pairing plyo with traditional lower-body moves. Mixing high-rep training and plyometrics with heavy lifting helps provide a new stimulus to muscles.

Lower Body

Workout 1 (Heavy Weights)

  • Leg Extensions: 1½ reps (1 rep from full flexion to full extension, then ½ rep to halfway down, then up to full flexion); 1 warmup set; 7 sets of 12–15 reps.
  • Barbell back squat: 5 sets of 8–12 reps.
  • Leg press: Narrow stance (feet/ knees together) 4 sets of 10–12 reps.
  • Hack squat: Wide stance, toes pointed out, 4 sets of 8–12 reps.
  • Lying hamstring curl: 1½ reps; 4 sets of 8–12 reps.
  • Barbell hip thruster: 4 sets of 10–12 reps.
  • *Rest 45-60 seconds betweetn sets

Workout 2 (High Volume)

  • Leg extension superset with pop squat:** 1 warmup set; 4 sets of 12–15 reps/20 reps
  • Smith machine sumo squat with pulse: 4 sets of 15 reps.
  • DB reverse lunge to curtsy squat: 4 sets of 12–15 reps per leg.
  • Single-leg cable hamstring-curl superset with bent-knee kickback: 3 sets of 15 reps/15 reps.
  • Abductor machine superset with side-walking squat with resistance band: 4 sets of 15 reps/10–12 reps each direction.
  • DB walking lunge: 3 sets of 20 reps per leg.
  • *Rest 30–45 seconds between sets
  • **Superset: Do one set of each move with no rest in between sets.

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Break Through Plateauing Results by Training Smarter

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Paige Hathaway

Paige Hathaway

13 hours 21 minutes ago

🌻 I haven’t went on a rant in awhile so if you don’t care to hear it... here’s your chance to exit 😝
MY QUESTION IS: Why do so many of us struggle to find happiness?! - HAPPINESS is at the top of everyone’s list. At the end of the day, we want to feel like we’re happy and have lived well. But oftentimes, we can find ourselves feeling unhappy and we may feel like we’re not sure why happiness isn’t happening for us.
- - - - - -
Most of the time when you have a negative thought or feel unhappy, you’ll read tons of self-help books that tell you to replace that negative thought with a positive one, they may also tell you to spend no more than 60 seconds thinking about it and move on about your day. (Easier said than done) That’s great advice and all but to me, all that does is sweep your negative thinking under the rug and the rug along with that negative thought is still there. Every person who has ever been on a weight loss diet understands this: “just don’t think about food” they say, (again, easier said than done) - this simply just does not work especially for the long haul.
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My thoughts: 💭 The next time you’re having a bad day or a negative thought about something, don’t ignore your emotions or thinking and “put on a happy face.” Instead, try accepting the way you feel and try to identify why you are feeling the way you are. By ending the internal struggle of how you actually feel, you can begin to understand your “WHY”— And by understanding yourself and your thoughts a bit better, you come to life’s choices with the most powerful tool of all: YOUR FULL SELF! To me: I feel as though, this is a much better way to choose happiness for yourself. In the end; YES!! happiness is a choice but to understand yourself better will allow your own sense of happiness to shine in brighter than anything else! ☀️🌈🌸

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