How To Stop STAGNATION?
Anyone who has lifted weights ever knows how when a person begins to train, the most common is that he obtain relatively remarkable results and with some speed for several months, however, before or after, usually reaches a point where No matter how much you train (always keep in mind that quantity does not equal quality) is stopped progress, is what is known as “stagnation.”
Although the results obtained through weight training are conditioned by a large number of factors such as genetics, diet, sleep, years of training, etc. Usually the main cause of stagnation is none other than poor training.
It is not extremely rare to observe how there are people who perform the same training for months or even years (or with practically invaluable variations), doing the same exercises, using the same weight and performing the same series and repetitions in each and every one of their Sessions and nevertheless are surprised that they do not progress !!
The reason this happens is very simple, our body will not change unless we provide enough encouragement to force it to do so. If you have been training in the same way for years, your body has long made the necessary changes to adapt to the demands that this type of training demands, so your muscles will not need to become bigger or stronger, for the simple Reason that the stimulus that they receive now and that one day if it helped you to improve, has long ceased to be enough.
What to do to end the stagnation?
From Personal Trainer below we leave you a series of factors that can be very useful when reformulating your training program.
If you look closely, you will notice that all the factors that we then have one thing in common: all are about to change something . If we are not progressing the way we would like it, it is about modifying our training routine until we get our body to react the way we look.
Factor 1: Increase the weight you move in the exercises
The weight that we use in the exercises must increase according to the evolution of our ability and the ease with which we can move it, always train with the same loads is totally useless since as we have seen before, there comes a moment where if we do ” As usual, “the stimulus is not large enough to produce new muscular adaptations.
A good indicator of when to increase weight is when we are able to increase our number of repetitions (keeping the correct technique) at the same weight for at least two consecutive sessions.
As for increasing it, the theory says that the ideal is between 2 and 5% if you are a beginner (with which this article should not worry much, since it is very unlikely to be stagnant) or between 5 and 10% If you already have some experience with training.
However you better than anyone you should know how much weight you can safely mobilize.
Factor 2: Increase the number of series
Instead of 2 or 3 sets it may be best to perform 3 or 4 in order to increase the work done on our muscles. In this way we make our muscles support a larger volume of work, providing them with the stimulus needed to adapt and grow.
Factor 3: Increase the number of repetitions
When it comes to training with weights is always spoken of ranges of repetitions, there is no single magic number with which to maximize the results (for example to gain volume the usual is to work with a range of 6 to 10 repetitions, sometimes Reaching up to 12 at most).
Try performing 1 or 2 more repetitions per set ( Note: when you try to remember this always ask for help, for your safety ) with weight usually driving. When you are able to carry out those extra reps relatively easily and unaided (and ALWAYS maintaining the correct technique), then you know it is the right time to increase the weight.
Factor 4: Increase training frequency
Sometimes it is convenient to increase the days on which we train a specific muscle or a particular muscle group. This technique is especially useful if we have some muscle group somewhat decompensated or we seek to affect a particular muscle or muscle group.
Sometimes working a muscle or muscle group once a week may not be enough. However, we must always make sure we leave our muscles and nervous system long enough to recover between training sessions (otherwise, far from breaking the stagnation can even be counterproductive).
Factor 5: Increase the number of exercises
The main purpose of increasing the number of exercises is to increase the volume of training received by a muscle or muscle group. This method is also quite useful if we want to put special emphasis on working specific parts of some muscle.
For example, when working in the chest, many people overindulge their work in the middle of the pecs, neglecting the upper and the middle, so it may be a good opportunity to include some auxiliary or isolation exercises to complement To the basic exercises and to reinforce the work on these zones.
Factor 6: Reduce rest time between sets
Try to reduce the rest time between sets progressively and in a way that allows you to perform the series without lowering the weight. The less time we rest between sets, the greater the intensity of training and the greater the stimulation our muscles receive, which is expected to lead to better results.
In addition, reducing rest times has very beneficial effects at the metabolic level, increases growth hormone levels, which helps to gain volume and also makes our body adapt to better withstand fatigue.
Factor 7: Back to Basics
In today’s gyms it is becoming more common to see hundreds and hundreds of machines with which you can perform hundreds of different exercises, however, if you want to break the stagnation, the best way to do it is to return to the basic exercises.
Exercises such as bench press (with barbell and / or dumbbell), military press (also with barbell and / or dumbbell), squatting, dominating, barking and deadlifts are exercises that can not be missed in your routine. These exercises involving large muscle groups are a much greater stimulus for our body, than isolation exercises, greatly favoring muscle growth.
Factor 8: Control the time in which you perform the repetitions
Have you stopped to think how long it takes to bring the bar down the bench press? Or lifting it? By altering the times in which we perform the repetitions, it is a question of maximizing the time in which the muscle is under tension which has an effect on an increase in the intensity of the training.
An example of this would be a series applying to each repetition scheme 4-1-4 ( 4 seconds to raise the bar – 1 break up keeping – 4 seconds to lower it ) or may also be performed with repetition scheme 1- 0-4 ( 1 second to raise the bar – without rest – 4 seconds to lower it ), for example. (Even though the example is set with the bench press, this method can be applied to any exercise)
(Note: When calculating the voltage time we must add the seconds of rise + the ones of descent. Recommended voltage times are: 20 seconds or less for force, 40-60 seconds for volume, and at least 70 seconds or more to resistance. always working in the range of suitable repeats the target we have, and that is not changed. As it is logical to make this type of training we reduce weight we’ll use. )
As you apreciaar all these factors basically what they do is determine the main variables that can affect when performing a workout : exercises, training volume, loads, intensity and frequency.