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- Aug 3, 2010
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Have you ever noticed that muscle growth slows to a screeching halt even though you continue to train hard each and every workout? Week in and week out you train harder and harder but have little or nothing to show for all of your efforts.
The problem could be that you are doing the same exercises, sets and reps over and over. One must realize that even though certain training routines have worked in the past, the body adapts very quickly to stimulus and will compensate just enough to deal with the stresses at hand. Muscle requires a lot of resources for the body to maintain, so it takes the easy way out-doing everything it can to avoid building new muscle!
So how can we “trick” the body into building new muscle?
Even though you have been training to or very near failure in all or most of your exercise sets, your body has adapted to this high intensity and stagnated muscle growth. It is imperative , if you want to re-institute muscle growth, to change intensity, rep count, exercises, order of exercises and other variables in your training. it is necessary to vary the intensity of effort in your training to “decondition” your muscles from maximum intensity training. Here are a few ways to accomplish methods to accomplish that:
1. Train to failure on all sets, adding high intensity variables on many sets, but not all. The variables used include forced reps,negative reps, rest-pause and the like. Set count is 1-2 sets for small muscle groups and 2-3 for larger ones.
2. Reconfigure your workouts. Try changing the order of the exercises in your workout. For instance, if you are doing dumbbell flyes followed by bench presses, reverse the order and do bench presses first.
Substitute new exercises, or ones that you haven’t done in a while, for the current ones you are using. Change the angle of the exercises by using a different grip spacing or by using different bars or handles. Use higher rep ranges than you have been to offer new stimulation to your muscles. Slow down rep speed to super slow levels, that is, a 10-second positive followed by a 4-second negative.
3. Temporary overreaching. We all know the downfalls of overtraining- tired all the time, decreased strength and muscle size and lack of interest in training. Overtraining is something to be avoided if a trainee wants to continue making progress in their workouts. But if overtraining is done on a temporary basis, its referred to as overreaching. Take a bodypart, and do all sets to muscular failure, which is the point where no additional full reps can be completed. Pick three days in which you train using this program twice per day. At the end of three days take 4 days off training that bodypart, then resume normal training.
If you find yourself stagnated in your workouts and not getting the results you seek, try these “shocking” methods to any muscle group to give it a “kick start” for new growth!
GD
The problem could be that you are doing the same exercises, sets and reps over and over. One must realize that even though certain training routines have worked in the past, the body adapts very quickly to stimulus and will compensate just enough to deal with the stresses at hand. Muscle requires a lot of resources for the body to maintain, so it takes the easy way out-doing everything it can to avoid building new muscle!
So how can we “trick” the body into building new muscle?
Even though you have been training to or very near failure in all or most of your exercise sets, your body has adapted to this high intensity and stagnated muscle growth. It is imperative , if you want to re-institute muscle growth, to change intensity, rep count, exercises, order of exercises and other variables in your training. it is necessary to vary the intensity of effort in your training to “decondition” your muscles from maximum intensity training. Here are a few ways to accomplish methods to accomplish that:
1. Train to failure on all sets, adding high intensity variables on many sets, but not all. The variables used include forced reps,negative reps, rest-pause and the like. Set count is 1-2 sets for small muscle groups and 2-3 for larger ones.
2. Reconfigure your workouts. Try changing the order of the exercises in your workout. For instance, if you are doing dumbbell flyes followed by bench presses, reverse the order and do bench presses first.
Substitute new exercises, or ones that you haven’t done in a while, for the current ones you are using. Change the angle of the exercises by using a different grip spacing or by using different bars or handles. Use higher rep ranges than you have been to offer new stimulation to your muscles. Slow down rep speed to super slow levels, that is, a 10-second positive followed by a 4-second negative.
3. Temporary overreaching. We all know the downfalls of overtraining- tired all the time, decreased strength and muscle size and lack of interest in training. Overtraining is something to be avoided if a trainee wants to continue making progress in their workouts. But if overtraining is done on a temporary basis, its referred to as overreaching. Take a bodypart, and do all sets to muscular failure, which is the point where no additional full reps can be completed. Pick three days in which you train using this program twice per day. At the end of three days take 4 days off training that bodypart, then resume normal training.
If you find yourself stagnated in your workouts and not getting the results you seek, try these “shocking” methods to any muscle group to give it a “kick start” for new growth!
GD
