The stagnation is one of the most common problems encountered in weightlifters , when you start in the gym far as the foam, you raise different and heavier each week pesos, but suddenly reach a point where you can go no further , and in severe cases, you start to lose weight, a worrying problem from which very few manage to get out.
Most people who do not continue in the gym have as an excuse the stagnation , when we come across it means that we are on the right track, that this is the end of the routine. But what does it mean? The end of the routine nobody plans when it establishes the first.
Say goodbye to the Stagnation by giving a change to your Routine
When we make a mistake, the most common and reasonable thing we should do is start again trying something new, this is exactly what happens in the gym and many people fail to grasp this part, body and mind are already tired of always doing the same What do you think your body’s response will be?
Tiredness, the most common symptoms are boredom, which causes your body to tire and stagnate, giving you a very slow and often retrograde progression.
The change of routine can help you eliminate the stagnation quickly, many people take this issue badly, and only think about retiring from the gym , but the truth is that they are losing the best stage of evolution in their body.
A change of routine should be made usually every 3 months, this is the optimal time for a body does not end adapting to any routine, changing at least 80% of the exercises in a routine will serve to increase your strength exponentially. With different exercises, all the muscle fibers will respond to your body in a different way than they did before.
Exercises that should not be eliminated in stagnation
Press bench, paddles, squats and deadlifts should never be eliminated from a routine with weights, at least they should be practiced once a week, since these exercises together with others enhance the development of strength, if you can not increase your strength in These exercises, try to strengthen some muscle areas that you think need help .
This means that if you practice the bench press and you do not progress in the weight that you raise, it is a lack of your muscles (Triceps, Chest and shoulders) Progress, try to change 80% of the workouts that these exercises involve and measure the weight that you consider hard to lift, but at least let you do a series of 8-10 repetitions. With this, you will have considerable muscle development and exponential strength, in a couple of weeks you will see how you can get out of stagnation .
Tips to get out of stasis quickly
The change of exercise we have already mentioned, but sometimes this is not enough, you must accompany the change of exercises with a change of repetitions and even series. If you really want to grow, the best way to do it is by manipulating your snap hero testo number of sets and repetitions, making a maximum of 4 sets per exercise and a minimum of 3.
Now that you have understood the number of optimal series it is important that the number of repetitions is handled well . From 8 to 10 is more than enough, but what happens if I can not reach this number or can I do more than 10 repetitions? When we are stagnant, doing with fewer repetitions is often frequent, it is important to lower the weight a little and try to reach a maximum of 9 repetitions.
The idea is to reach the tenth repetition in the next training to raise the weight to the bar or dumbbell and do at least a maximum of 6 repetitions, in the next training, at least in the first series try to do 7 repetitions.
If you can do much better, but the progress must be constant , you must upload at least one repetition per week with different exercises, while in the compounds you must increase the weight, this is the most optimal and detailed way to get out of the final stalemate.
Diet in stagnation
It is very important and also essential to change the diet, in general, carrying bad habits lead us to stagnate, try to control them or eliminate them completely from your life, junk food is the worst thing that can exist for athletes, since it slows down your metabolism and degrades the ability to create muscle mass, leading to the fact that the body rather believes only adipose tissue.
Of course, we should not take this advice too badly, we can eat from time to time in the street, at least twice a month or an occasional outing, give your tastes that day of the month as never before, but respect a diet rich in good nutrients. quality the rest of the month, that’s how the progress is really constant.
Get away from stress and rest the time that is due
Stress can also cause you to pond, get away from the routine that is bothering you, work habits that annoy you and those negative people who only bring you bad times, enjoy the moment, life is one , you can not get frustrated by the people around, build a body with your own enthusiasm and stay away from the bad things.