There are no limits. There are only plateaus, and you must not stay there, you must go beyond them. Training and dieting plateaus are normal to an extent, but they can cripple your results if they are too frequent.
Being able to assess your training in an objective manner and to identify why you’ve plateaued, is going to be essential to chart a path out of your current funk and to create a preventative strategy for the future. This article breaks down the following common reasons for a plateau and the troubleshooting approach to each one:
Start with the reason that seems most likely, apply the suggestions for that alone, then wait at least four to six weeks before re-evaluating whether you’re still “stuck”. Why not try all of these solutions at once? Though it might seem slower to produce results, this trial-and-error approach is the most effective in the long run. Altering too many variables at once will make it challenging, if not impossible, to figure out which change was the most helpful. Now, let’s tackle the first reason:
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A decline in performance should lead to a search for its cause and to a focus on the quality of your recovery. Remember, often doing less is more powerful than training more. A deload is a crucial part of a resistance training program… but also the least sexy.
Who wants to be told to take a break from hardcore training? But hear me out: You don’t grow when you’re smashing the weights in the gym. In that session, you’re actually doing the opposite, creating a lot of stress to challenge your body to become fitter. It’s when you’re resting, in the hours and days following each session, that your body grows bigger and stronger in order to handle that training stress better in the future. So recovery is the Super Soldier Serum that transforms you into Captain America. However, when you’ve been training hard for a few weeks, just taking one or two rest days may not be enough to restore your body. That’s when a deload comes in. It’s the quick pit stop you make to propel yourself forward. Without it, sooner or later your car will slow down, or you might even lose a tyre. Now, if you’re ready to boost your training, this article will cover:
Time for some brain gains. If you can build a muscle, you can build a mindset. Are you at the beginning of your fitness journey and want to design your own workouts? Then you’re in the right place. Read this article and learn to apply basic principles of exercise science to create your own full-body training sessions.
First of all, I’ll be completely honest with you: A single blog article is no substitute for a personal trainer or coach, who can teach you correct form and draw upon their expertise and experience to craft a training program suited to your current fitness level, skills, and individual body. But not everyone has access to a coach, and some training is better than no training. As a beginner, what you need the most are consistency and practice, so you can get great results for months with a simple, well-structured full-body workout. I trained this way three days a week for six months when I started bodybuilding. I have clients who do the same, even if they’re not beginners anymore, and still get incredible results. Now that I’ve spent long enough singing the praises of full-body training, let’s get into the basics. In order to create a science-based muscle-building workout, you need to understand:
Ready? Strap in. Stimulate; don’t annihilate. If you want to increase your strength or muscle mass, the solution is obvious: Add some kind of resistance training to your workout routine, whether that’s lifting or callisthenics.
But did you know that you need to train in two different ways to maximise strength or muscle mass? In today’s article, I’m going to cover exactly that and more, including:
Let’s start off with strength. I have often said that it’s as complicated as you want to make it. The mentality of ‘just pick up heavy stuff’ will only get you so far. As you improve, your training must evolve. Lifting is a game of diminishing returns.
When you start, you can grow muscle just by looking at a dumbbell. You will be able to lift more weight or do more reps in almost every session without having to think about it. Alas, a few months later, your progress slows down. Sometimes, it stops altogether. What do you do now? You need to become more strategic. This article aims to arm you with some knowledge to keep getting results from your training. First things first… |
Nikias TomasielloWelcome to my blog. I’m an online fitness coach with a passion for bodybuilding, fantasy, and bread. Want to work with me? Check out my services!Archives
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