For each of us, the time comes when the training plan does not work as it did at the beginning, and the muscles stop growing. How to deal with the downtime in the effects? Is it the result of mistakes made? Not necessarily! The fact that over time, using the same exercises, in the same amount, frequency and sequence, you stop seeing the effects of work, is completely normal. In short, you can determine this phenomenon as the body’s habit to a given effort. At the beginning it is worth realizing that muscle growth is adaptation to the new challenges we face. So, if we are counting on its expansion, we must ensure that the training is not monotonous and the body is forced to act. Contrary to appearances, it’s enough to remember a few rules to get the intended results.Below are 7 ways to force your muscles to grow.1. Differentiated speed of repetition
With the training plan you already have, it will be easiest to apply a differentiated repetition rate. Of course, faster exercise should not be reflected in the technique. So, deciding to increase weight faster, check whether you are not going to the border, which prevents technical correctness – this is extremely important, not only because of building the figure, but above all the safety of training and minimizing the risk of injury.
One day practice slower, feeling every minimum muscle tension, another make repetition faster – it’s a bit different effort than before.
2. Increase the frequency
The exercises you do are worth doing more often than at the beginning. Remember, however, that it is not quantity but quality that counts. If increasing the frequency is to degrade the technique – cancel.
Frequency can also be changed in the case of weekly visits to the gym. Initially, we start with long periods of regeneration, which are necessary for novices. With time, when the body gets used and we regenerate the body consciously, we can increase the number of workouts and reduce the break period.
3. Increase the range of motion
In the training plans there are a number of exercises in which we can increase the range of movement. This group includes even the most popular push-ups, which can be used to move the body forward, backwards or to move sideways, transferring the weight of the body to one hand.
By increasing the range of exercise performed during exercise, you put on the mobilization of muscles located in the area, you use a different movement than before, so the tissue has to face a new stimulus which will result in muscle growth.
4. Increase the load
One of the easiest ways is to increase the load during training. Using the same devices, we should control our progress, and when we notice that they are disappearing, it is worth considering adding a kilogram or two. They do not have to be a spectacular number. A small number will make a difference in the repetition. If you struggle with greater weight, your muscle will have to expand to cope with the challenge. This does not mean that you should stretch to the limit. Choose a load so that it allows you to do a good technical repetition.
5. Rest shorter between sets
You do not have to write out here. Simply reduce the break for “catching your breath” by several seconds. You will certainly notice an increase in fatigue. It’s like you’ve done heavier reps at the same time, or increase their frequency.
6. Increase the volume of exercises
This is a method for advanced people who know their body well, and their muscles are so trained that they do not affect less complicated methods. You can:
– increase the number of repetitions in series, reducing the weight
– increase the number of series being made, reducing the weight
– increase the number of series, leaving the same weight, using fewer repetitions in each of them
– increase the number of exercises performed on each of the muscle groups, reducing the load and number of repetitions in the series
7. Change exercises
Finally, remember that even the best-chosen exercises will not give you muscle growth once and for all. The choice of various exercises for individual muscle parts is so great that you can successfully diversify the training. This will allow the launch of slightly different lots, with an indication of each of them with various movements, as well as the activation of areas that have not been used so far, and thus their reinforcement and growth.
Changing the exercises will not allow you to fall into the routine and getting used to the body to systematically move.