The stagnation problem is more actual for more advanced athletes and visitors of gyms. Few people want to fight like a fish on the ice day after day, doing the same exercises that do not bring visible results, and even completely useless. It is worth noting that few people know how to overcome this point, and even less can do it. Although there is a way, and not even one, but as many as six, which will help you to do six months without changing the program and at the same time surprise the muscles, stimulating them to grow.
What is the cause of stagnation?
First, we should consider the possible causes of stagnation, why in general it occurs. You all know perfectly well that the human body has 100% habituation to various irritants, pathogens or pains. The period of habituation in each organism can be different and amounts to approximately 2-4 months, until the body gets used to the load that you give to it.
Working in the hall is not the first year, you focus on the usual exercises:
Of course, the basic exercises can not be ignored in any case, otherwise you simply will not have a gain in muscle mass. But the body gets used to it. He understands that if you lie down on the bench, you are going to load the pectoral muscles. The body is ready for this and it knows what to do, so that the work is less energy-intensive – economical for you. That's why you need to constantly shock the muscles, you should surprise them with new sensations so that they do not get used, only then they will continue to grow and develop.
Now let's move on to the methods that will allow you to progress on the same training program for six months.
The first and simplest way is to increase the working weight in order to load more muscles. You add 5-10-15 kg on each side and continue to practice. Your muscles believe: "So, I have not had such a load, something new . ", as a result, progress will not keep you waiting.
There are many different pyramids that allow you to load muscles, shock them and make them develop again. The competition method works very well:
Today you need to try to beat yourself, take more weight, make more repetitions with it, and then just repeat with other exercises. The result of such training will be that the former weight seems easy, and you can move to a higher level. For example:
- You worked in a press with a weight of 80 kg
This method will make you progress and overcome stagnation.
2. Change the speed of the exercise
Another point that will add variety to your workouts. The whole point is to slow down or increase the pace of the exercise. It is very good to combine the method of increasing weight with the method of varying the speed. Thus, increasing the weight – your speed will decrease, but the efforts that you apply, on the contrary increase. When there are fewer scales on the projectiles, there are several options:
Only consider that when you lose weight you need to perform a set on 100% technically correct, especially for the first option. Very often an athlete sacrifices equipment due to speed. This method of training, too, exists, but here it is necessary to do the exercise before the failure of their own muscles. Work to the point where you can not do one more repetition.
You can not change the exercises of your program – as you did bench press, and continue to do it. The main aspect is changing the slope, you can lift the bench or vice versa lower it. Thus, a routine press will work out your muscles in a new way, which means they will progress.
Do the same with other exercises. The squat can be done deeper, but then it's better to lose weight and add repetitions. You can make the deadlift by the following method:
- First lift the bar to half
If you work on the biceps, just give your torso a little forward and watch that your elbows do not protrude beyond the torso line. In short, how to change the angle, but without changing the exercise itself, you can give a lot of examples, you are limited only by your own imagination.
Another simple way how to diversify training and overcome the period of stagnation is the change of shells. If you were doing a bench press, use the dumbbell next week or two. The same can be done with "army" press, as well as exercises on the biceps or triceps. Use dumbbells or weights to give the body an unusual load. Thus, each time you shock him and do not allow you to get used to training.
The more you perform the change of the projectile, the more productive you will be. The best option is a monthly replacement of training equipment, but outstanding athletes, such as Frank Zane, changed them every week. Again, there are no restrictions – just listen to your body and make decisions depending on when you feel that the muscles are starting to work not with such efforts as before.
Get used to – change, again got used – again change and so constantly.
5. Increase or decrease in intensity
And the final method will be to change the intensity of your workout. It is enough just to reduce a little or to increase the rest time, so that the muscles already work in an unusual mode. The following cyclicity works best:
- You shorten the rest time between the approaches to barely have time to recover and begin to perform the exercise
Then you need to increase the intensity again and surprise your body. Do not let him relax, let alone get used to the stresses. Only this way you will progress every day.
Now your arsenal of knowledge has been replenished with 6 powerful tools that will help you to keep busy during six months without changing the training program. This method is great for athletes who are no longer beginners. To introduce these techniques is necessary for those who have already reached a certain level in the construction of their bodies and want to switch to a new one. The main advantage of these methods is that training ceases to be routine, you begin to constantly be surprised by the stresses and sensations. As a result, progress will not take long.