It is said that the body gets used to everything … Many of the trainers adhere to the theory that to have regular increments should be systematically, or every 2-3 months change workouts. There are a lot of reasons for this, but is it necessary in every case?
The truth is that the body does not like routine and the lack of progress. If you train for some time and do little or no progress, you are wondering if something is wrong with your training and whether it is not worth changing. The basic question that you should ask yourself is whether your training is suited to what you want to achieve after it? Are you an amateur and groped by practicing the exercises without doing the right thing?
In this case, it would be useful to talk to older, more experienced gym colleagues and ask for a plan for you, along with help in technically good exercise. On the Internet you can find a lot of good, ready training plans – it is often worth using them. However, if you are sure that your plan is well laid out and the technique you are doing has nothing to reproach, try to think about the following recommendations.
Do not change the workout, which still gives results!
If you have been practicing constant training for some time, but you are slowly and regularly making progress, there is no point in changing anything. Act according to the old rule – “do not change something that works well”. There is no iron rule that tells you to change your training schedule regularly – it all depends on whether your muscles are growing and whether you are making progress in strength.
Focus on increasing the load!
If you’ve fallen into a routine and you do not see the effects, do not make a new plan straight away. The first thing you should think about is whether you have used truck progress. Did you regularly give the body an incentive to lift more and more weights during the same exercises week after week? Remember that in most situations, muscle mass goes hand in hand with strength. If you are applying strength progress and you are trying to “squeeze” more regularly – your muscles should react better.
Increase the intensity of your workout!
If a given workout brought results, and at some point it stopped, maybe the body got used to its intensity. A certain range of exercises with some load a few months ago made you leave the gym very tired, and now after the training you feel like you have not practiced at all? Think about whether you did not neglect the workout itself – in addition to the load, do you pay attention to the appropriate technique of doing the exercises? Are the intervals between each series sufficiently long? Maybe the plan you started was good, but your motivation has dropped and you do not notice that instead of a 90 second break between sets you do 3,5 minutes? Answer yourself, do you do the exercises with enthusiasm and the desire to “compete with yourself” or do you approach the exercises sluggishly and with no desire? Another form of increasing intensity are the so-called super-series, three-series, mega-series or dropsets. The use of these methods can spice up your training and have a very positive impact on its effectiveness.
Overtraining is a quite controversial word. Some bodybuilders agree with him, some are against. The fact is, however, that most of us, after many months of the same training, fall into motivation and wanting not to be approached for training with a lower attitude. A good advise on this problem may be the application of periodization. It involves the fact that during a given period we do heavy training with high intensity, after which we plan a shorter period in which the training sessions will be light and less intensive – only to maintain the form. You can use different lengths of periods, e.g. 3 months of hard training and 1 light month, 4 months heavy and 2 light months. This approach will make us not bored with the constant fight with heavy weights, and our body will get a kick after each period of light training entering heavy training.
Do not forget about diet and supplementation!
It is obvious that the results at the gym are closely related to our diet plan and supplementation. If we do not provide the body with the right building material and energy, our muscles will not build new muscle fibers and we will not have the strength to make progress. For example, it’s hard for you to make your benchmarking progress on a horizontal bench if you’re on a negative caloric balance. People who work hard and have an intense schedule of the day, often but for building blocks, simply lack motivation in the form of energy for training – in this situation pre-training nutrients can be effective. Many sportsmen can not imagine training without them. Supplements are there to help you train – some will be useless, while others are worth taking!
Change the training plan as a last resort!
If the above recommendations no longer work, it is very likely that the time has come to change the training. However, before applying the new plan, think about which of the exercises from the previous plan gave you the feeling of the greatest “tiredness” in training, and which worked as if you did not perform them at all. It may be worth eliminating those exercises that only took you time and replace them with more effective ones. If you train for a long time, you already know your body – you know which exercise gives you pleasure and which give you better results. Combine and spice up the workout in a way that suits you.