Ways to break through muscle gain stagnation
Ways to break through the stagnation phase of muscle growth Many health friends often question: follow a certain training program for several weeks, and have made great progress.
But now something seems wrong: last week you couldn’t do all the bench presses, so you had to reduce your weight; the muscle mass didn’t look as big as last month; and the worst part is that you don’t even want to walkThe gym is ready for the next phase of training!
I have to admit that you have encountered a stagnation in training.
You know, you need to change some parts of your training to improve again.
Where should I start?
In fact, abandoning a scheme that was once very successful and switching to another scheme that is very different may not achieve the desired goal and cause the body to lose the adaptability it has acquired.
Your best bet is to keep your existing plan and make modest changes.
Strength coaches have been doing this for years to keep athletes making steady progress.
Here we will explain in detail how to keep your training alive and adapt to your evolving goals and needs.
It is possible to rearrange the training times. No matter what your goal is, each action will be done in 3-4 groups, each group 8-12 times.
But have you ever stopped to ask yourself why?
Except for 3 sets of 8 times, why not try 8 sets of 3 times, or 5 sets of 5 times?
Although these combinations look quite different (and feel different when done), all three methods are effective for building muscle.
Why not let them “effect” your muscles?
The first training variable that muscles adapt to is the number of times you train.
Once your nervous system knows the total number of muscle fibers that must be proliferated in order to complete a specific number of times, it will stop adding new muscle because it can complete the work you have specified with its existing capabilities.
If your training range is only one, such as 8-12 times of medium weight, your progress will be limited until the ground enters the stagnation period.
Unless you use low-frequency training with weight-breaking, you will never be stronger and less able to stimulate the growth of muscle fibers that hinder your growth.
Conversely, if you do not occasionally intersperse high-frequency referrals in low-level referrals, you will also find it difficult to increase muscle endurance or stimulate an increase in fluid accumulation inside the muscle cells (an adaptability to high-distance training, which also requires muscle size).
By regularly changing the number of training sessions, the body can gain more in strength, bulk and endurance.
Tip: The change index of the number of times is to increase strength: do 1-4 times per group.
If you eat high-speed food, you will also build muscle mass, but the main effect is to increase strength.
For muscle growth: Do 6-12 times per group.
This frequency range is known for building the perfect muscle mass.
Of course, at the same time gain strength and endurance, but the focus is on muscle mass.
To increase endurance: Do 12-20 reps in each group.
If participating in aerobic exercise, the 12-20 group will be the effective number to keep the muscles contracted for a long time.
Transforming the number of groups is as we just mentioned. Doing 3 sets of each action seems to be the “latent rule” that we follow when we recommend. It only plays a small role, and there are actually other better ones.Ways to gain muscle mass and strength.
The amount of training is inversely related to the intensity of training.
With a weighted budget used, the less the number of operations and the relatively small number of training groups.
For muscle growth, the number of groups can be higher.
For endurance, only a small number of groups is sufficient (because each group will last very short).
Knowing the number of groups is especially important when you want to lose your aunt.
Contrary to popular belief, high load and low frequency are likely to be the best way to reduce uncle, and do more groups to prevent overtraining.
At the same time, the high weight load used will ensure that the muscles are fully stimulated, so there is no loss of strength and muscle mass.
The result is that you trick your body into burning your aunt instead of muscle.
TIPS: The number of group changes is to increase strength: 2-5 groups for each training to increase muscles: 4-8 groups for each training to enhance endurance: 2-3 groups for each training or to rest instead of rest timeEasily change training effects.
When the number of training groups is large, temporary rest time is needed because it is necessary to wait for the muscles to recover before completing the subsequent training.The shorter the rest period, the more demanding the muscle endurance is.
Moderate rest time is the key to gaining muscle and reducing minority: short and medium-term rest can lead to the maximum release of plasma pheromones and growth of hormones in the body.
There are many different ways to arrange fat loss training. One particularly effective method is cycle training.
Choose a few actions, each doing only one action, one action after another in a loop, with only a short rest or no rest in the middle.
In this case, there is a lack of sufficient rest to replenish metabolism to replace the excited state, and therefore burns calories at a high rate.
Loop training can also save time.
TIPS: The guide at rest is to increase strength: rest 2-5 minutes between intervals for muscle growth: rest 30-90 seconds between intervals to reduce auntie: rest 30-60 seconds between intervals to increase endurance: everyResting for 30 seconds between two times or changing the tempo can stimulate the most muscles and increase strength. You need to maintain the tension of the training area and use as much muscle fiber as possible instead of using inertia.
Research shows that each movement is completed in 4-7 seconds, which is most conducive to muscle growth.
The time constant is conducive to enhancing explosive power, and conversely, it will be beneficial to exercise endurance.
Generally speaking, the speed of pushing is faster, and the speed of reduction is slower, but scientists have found that further decomposition can better stimulate the muscles with each action.
This technique is called “shifting the beat”.
Generally, we can divide a complete movement into three stages of concession, pause, and push.
For example, “201” means that the load is controlled to fall in 2 seconds, pushed up in 1 second, and no pause in the middle.
To increase strength: Experiments have shown that the faster the muscles contract, the less power is generated.
Therefore, in order to use high load to generate maximum force, the speed of movement must be slowed.
The beat is 201.
For muscle growth: the number of groups must be appropriate, and each group must be long enough to fatigue the body.
311 is an ideal beat.
In many cases, the stagnation period is caused by the fixed use of certain training movements for a long time. At this time, it is necessary to appropriately change the movement. In this way, you have caused squats for many years, then you can try to do a few weeks of squats.
Although it is still training for the thighs, more muscles get fresh stimulation and thus grow again.
Sometimes stagnation is caused by the range of motion.
Once this limit is exceeded, muscles will grow rapidly.
For example, if your deadlift has reached 350 pounds, but you can’t lift 360 pounds, then you can do deadlifts standing on the platform for a few weeks, making you very good for each other.
Stand on the box and do an explosive action with medium load-this can create the pull needed to break through the inertia a few seconds before the deadlift begins.
After that, 360 pounds will not be a problem for you.
You can also reorder the actions.
Your previous training includes 4 moves, and each time you start with a barbell rowing, then you can now try to pull up first.
Now that you know the basics of training program design, you can apply it to your training and make continuous progress.
Suppose your regular training is a whole body training 3 days a week.
It consists of two separate training sessions, alternating.
For example, training plan A is performed on Monday, training plan B is performed on Wednesday, training plan A is performed on Friday, training plan B is performed next Monday, and so on.
During each training, there are 3 groups of 10 movements per exercise, which is performed at a beat of 201, with a break of 1 minute between the groups. The following is a template of this training program.
Note that the following 4 actions are divided into 2 supergroups.
For example, during training, first do a set of squats, take a rest for 1 minute, then do a set of straight leg deadlifts, and then do a squat until each movement completes 3 sets.
Training ① Squat straight leg deadlift ② Pull-up parallel bars arm extension training ① Leg curl deadlift lunge squat ② Group oblique dumbbell push-up leaning down and rowing after 6 weeks to change the number and number of groups.
The first is an “unloading” week, which means reducing the number of times, weights and number of groups makes training easy-this way, while maintaining training, restore the physical system, and then perform difficult training.
This is followed by a change in the number of training groups, allowing you to maintain maximum muscle growth while taking full advantage of other factors.
Like coefficient-weighted strength training and light weighted high-frequency training groups.
So the next 4 weeks will be arranged like this (Training A and Training B are equally applicable): Week 7: 1 group, 10 times each, with a beat of 201, a rest period of 60 seconds Week 8: 5 groups, 6 times each, The beat is 201, the rest time is 90 seconds. Week 9: 8 groups, 3 times each, the beat is 201, the rest time is 3 minutes. Week 10: 4 groups, 12 times each, the beat is 201, the rest time is 90 seconds.At this time, you have laid a good foundation in muscle mass, strength and training conditions. You can change the number of groups, the number of times and the training beat to speed up progress.Try to start this week’s training with low-frequency, high-load, high-group training, then use alternative weight-bearing, more times, and finally end this week’s training with medium-weight and medium-group.
Repeat for 2 weeks, for example: Training A in week 11: 8 groups, 3 times each, with a tempo of 201, a break of 3 minutes, training B: 4 groups, 12 times in each group, a tempo of 311, 90 seconds of training A:5 groups, 6 times each, 301 beats, 90 seconds rest time Week 12 Training B: 8 groups, 3 times each, 201 beats, 3 minutes rest time Training A: 4 groups, 12 times each, beatsIt is 311 with a rest time of 90 seconds to train B; 5 groups of 6 times each, with a beat of 301, and a rest period of 90 seconds for an “offload” week, and then re-evaluate your goals.
If you eat enough, your muscle mass should be quite large by now, and you may want to turn to the goal of losing fat.
In this case, you should reduce the rest time to 30 seconds or do cycle training.
If you are tired of these actions, you can replace several actions at a time.
For example, flat bench presses are used to replace the parallel bar flexion and extension, and seated pull-ups are used instead of leaning down.
Another method is to advance certain actions and do more groups.
In a few more weeks, you will find that you have reached a new high, just a “one” simple solution can complete the monthly valuable training.