BY MYATT MURPHY, CSCS, AUTHOR OF ULTIMATE DUMBBELL GUIDE | PHOTOGRAPHY PAUL BUCETA
HERE’S A FITNESS TRUTH YOU may know but never like to hear: no matter how effective your exercise routine may be, over time – and it doesn’t take much longer than a few weeks – it becomes less and less effective. Quite simply, your muscles come to know your routine as well as a 30-something knows the dialogue of Dirty Dancing. What that means for you is sluggish results – definitely not the time of your life. But activating a different combination of muscle fibres doesn’t mean a lot of effort – just the right series of exercises and an easy-to-understand formula. This upper-body plan has just that, letting you pick and choose your exercises so you’re always guaranteed a fresh routine. Better still, this program also changes up your reps, allowing you to incorporate a different percentage of type I and type II muscle fibres (slow- and fast-twitch, respectively) to maximise your fitness potential. This is important because type I fibres are pros at drawn-out endurance work, while type II fibres are better at quick, explosive movements; improving both will help your muscles perform and thrive under any training circumstance.
To read the full article purchase the latest issue of Woman's Workout Annual on the 13th August 2015