Anyone who trains regularly knows what it’s like to hit a rut. You’re not making any real progress. In the gym, you’re not looking to necessarily lift more weight, but you do want to get stronger, faster, better.
One way to boost your workout without adding weight and potentially risking inure is by doing what I call Plus-3s.
It’s a simple concept: Whatever moves are part of your workout, add Plus-3 to each set of each exercise. For instance if you consistently do three sets of 10-12 reps, a 3 reps to the first and second sets, then try as hard as you can to add three reps to the third set.
Chances are you’ll be pretty close to exhaustion by then. That’s okay. In fact, it’s great! In no time, you’ll be able to get through three sets of 15, signifying that you’ve gotten stronger and, most important, your muscles endurance has grown, as well.
For me, muscle endurance is one of the key goals of training (along with core strength and flexibility). Rather than just “get big,” building muscle endurance allows you to be strong and possess the ability to compete longer, if you play a sport.
The Plus-3 works for cardio and body-weight training.
If you’re used to doing 30 minutes of cardio on an elliptical, treadmill or stationary bike at a particular level, increase the resistance by one, then two then three levels at various intervals–like the 8-, 16- and 24-minute marks.
If you’re doing body-weight training (like pushups, pull ups and sit-ups), Plus-3 your max you’ll soon be doing more than you ever imagined…
…in and out of the gym.