It's time to reflect? Why have you been stagnant? (I)

It's time to reflect! Why are you stagnant???

Many people will encounter confusion and distress when exercising. They practice half-dead every day but never see the results. Especially for fitness practitioners with a certain foundation. Should we calm down and reflect carefully at this time, what are the reasons? Re-examine your training plan!

Think about these six reasons:

1. You have been training with the same number of times.

2. Use the same training movement every time

3. You are isolated too much or too little 　　4. You are too straight and too hard

5. Do too much aerobic training

6. Excessive training

Ask yourself: Have you been training with the same number of times.

The broadest view is that the best training times for muscle growth are 6-12RM per group. Does that really mean that you can only train within this number of times? The answer is no!

When you train with high weight and small number of times (1-5RM), you can quickly gain strength growth. This leads to You can use more weight in the medium reps range and provide stronger muscle tone to stimulate more muscle growth. In addition, each set of high reps training range (15-20RM) can increase your lactate threshold.

Improving your body's ability to delay lactate accumulation through high reps training can help you extend your time in the medium reps range, thereby extending the time for muscles to be in a tense state.

Solution:

The best muscle growth training is to perform different reps ranges in all directions. Arrange appropriately to the medium as The main training session (6-12RM), but also make sure that the range of low (1-5RM) and high (15-20RM) is not ignored.

If you can arrange it well, you will generate a "super compensation benefit" that will maximize the benefits of muscle growth.

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Secretly ask yourself: Do you use the same training movements every time

Most people have training movements that they are personally accustomed to. Although these movements can be given priority, other training movements cannot be excluded. From the perspective of stimulating muscle growth, there are several benefits to appropriately change the training movements: First, it helps to prevent "habit benefits", that is, muscles are accustomed to using the same movements continuously, resulting in the presence of these movements. Resistance and adapt to relative stimulation.

Solution:

Try to match different training movements in your training plan. This can be done by adjusting the training angle, training movement patterns (instrument, or barbell, or dumbbell), or even by adjusting the spacing between hands and feet. The movements are similar in shape, and there are no rigid regulations. It is recommended to make movement adjustments once a month.

Question yourself: Are you too much or too little in isolation?

There are two in the fitness world Pi, one says that the only way to increase muscle is through a large number of squats, deadlifts, bench presses, etc., while the other says that it is necessary to focus on isolated movements, such as birds, curls, flexion and extensions.

Then who is right? In fact, they are all right!

The two types of training movements complement each other. Multi-joint training movements (compound movements) can involve a large number of muscle groups, so it is very effective in increasing the overall muscle content.

In addition, single-joint training movements (isolated movements) can better isolate single muscle groups and improve overall growth and symmetry. Therefore, the combination of two types Types of training movements can provide muscle size and symmetry.

Solution:

It is recommended that when formulating your training plan, you should arrange at least two multi-joint movements and at least one single-joint movement at a time.

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