![]() You could continue this method throughout the rest of your workout (on weeks 7-12 you’ll clearly do fewer exercises, which is another change in your workouts). Weeks 1-3: 3-4 sets x 8-12 reps (typical bodybuilding rep range).The example below is for the first exercise of your workouts, which is a compound exercise (bench press, barbell rows, squats, etc). This is a sure way to hit a plateau, quickly. This is one of the biggest traps you can get caught up in.ĭon’t get me wrong, I’m an avid fan of going heavy, but not all the time, and not on every exercise. Often times you may find yourself wanting to train heavy all the time. Whenever I’m feeling stagnant, I’ll change up the reps (and sets) for my workouts. ![]() I’m going to give you 3 simple ways to do that below. It’s time to start making gains without completely throwing your old workout away. **My Hardcore Muscle Building Program has you making subtle changes every 2 weeks! 5 Subtle Shifts You Can Make for More Muscle Gains And I’m going to show you 3 ways to do that below. What happened? I got weaker!Ī smarter way is to make subtle changes in your workout. Sometimes that can have an adverse effect.Īn example is I’ve gone from a heavy free weight routine to the opposite spectrum (lighter weights with higher reps). Either way, it’s time to make some shifts in your routine.Īgain, this doesn’t mean you have to throw out every exercise you’re currently doing. Now, this may be subconscious or it could be because you’re really just tired of doing the same thing week after week. What really happens is we become bored with our workouts. Go back to the point I made earlier ‘ …but if you stop pushing your muscles to that next level…’ Subconscious Boredom in the Gym ![]() The problem isn’t necessarily the workout. It’s not that you can’t change your entire workout program, but it may not be necessary. You Don’t Need to Change Your Entire Routine So you could be training hard but still not getting the results you want. To add, if you’re doing the same exercises week after week, your muscles may adapt to that as well. If you stop pushing your muscles to that next level, they will stop responding. There may be other reasons why your muscles stop growing, as Chris Chew points out his article 7 Reasons Why Your Muscles Stop Growing on the website. You could be training all-out but eventually, you will hit a plateau if you continue with the same exact workouts. ![]() You see, our muscles will eventually (and sometimes quickly) adapt to what we’re doing in the gym. It has more to do with how are muscles are responding to the way we train. It’s not so much that the exercises you’re doing is no longer working, or the workouts for that matter. No more gains? Of course, I was thinking of Ozzy’s ‘No More Tears’ when I wrote that!Īlright, so you’re wondering why your gains have come to a screeching halt… I wrote this post to help you alleviate that, simplify things, and give you some simple ways to make just a few changes so that you can get back to focusing on gains. We all can sometimes get caught up in trying to find the ‘best bodybuilding workout program’ and get overwhelmed. How to deal with plateaus, fatigue, and burnout.When you should switch to another type of workout routine.5 subtle things you can do to start making gains again.Why you don’t have to change your entire routine.In this post, I’m going to show you exactly what to do so that you don’t hit these plateaus (or at least not as often). However, this doesn’t mean you have to throw out your entire program. It’s simply time to change up your workout routine. So, what changed? You’re still training hard, eating good and taking your supplements but you’re stuck! How Long Does It Take To See Results From Pilates?
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