How to make progress in the gym and do not hurt yourself
Sport And Fitness / / December 19, 2019
It does not matter how you motivate yourself to drag the iron. Your goal is the same as the other, - progress. Following intuition, you may want to increase the weight in order to achieve new results, but there is also an option to increase the number of repetitions. Let's see in what situations apply one or the other approach, as well as consider the main reasons for the lack of progress.
Speaking about the progress in the context of increased training load, you need to immediately agree that you control other influencing factors on the positive dynamics. Sleep, food, The level of stress. We believe that with this you have everything in order.
Over time, you'll have to think about increasing the weight or number of repetitions in a given exercise. Your body has adapted to the current load, that is, you have achieved some progress, and we need to move on.
However, before moving on to the main question, it is necessary to understand why we cease to make progress.
Why there may be no progress
Our body is simultaneously cool and lazy. It will not change without external influence, if you can cope with emerging situations with the help of what he already has. Accordingly, the first possible reason for the lack of progress - it is your inability to allow the body to such exercise, with which it would be difficult to manage in the current state. You just is not enough exercise.
It is necessary to immediately clarify that the issue of lack of progress does not apply to beginners. I recently came to the gym should be very different priorities: the mastery of technique and bringing the body in tone. All training programs for beginners based on the gradual building base for further development.
Too sharp start and concomitant injury put you down at the very beginning. Ask yourself, for it whether you decide to do?
At first, the newcomer does not have to think about progress. Later in your body will develop the ability to carry out more work by increasing endurance and strength, and with it will be shown and the results of labor. You've probably seen professional athletes with their fantastic training, but they all came to this for many years.
It also happens that a person is trained too much. You have already reached a certain base, but because of the rush once painted themselves into a kind of rhythm that the body no longer has time recover. This happens even if a week ago, you could still feel fully rested before the next class, now is clearly a residual fatigue from the last workout. Go to this line is easy, and the consequences of incomplete recovery immediately make themselves felt. You not only will not achieve progress, but will not be able to perform even the working volume of the last workout. As a bonus there is a higher risk of injury.
Another reason for the stagnation may lie in the fact that you have chosen is too difficult training program. Yes, it sounds a bit strange, because we used to see a direct link between effort expended and results. This is confirmed by a workout famous athlete. View at least for Arnold and the way he worked hard in the gym. In fact, you can not rely on professionals in this matter. As mentioned above, they were going to this for many years.
Unprepared people not only do not benefit from complex training programs, but also will drive yourself in a totally unnecessary narrow confines.
When you stop to notice improvement, engaged on such a program, you just have nowhere to go. specific programs training imply a very high level of training, but very low variability. Either you do everything in a clear procedure or do not pay for special programs.
In general, beginners mistakes and more experienced users are very similar. Lack of proper patience and the desire to choose the most-most training without regard to their own level of training - are your main enemies on the way to a stable long-term progress.
Plus one kilogram or plus one repeat?
Suppose you react to the lessons in the hall, with due common sense, but still rested on the ceiling. It happens to everyone, and you also have to choose tactics for further development. What increase? The number of repetitions or weight? You can easily find the right answer if you do not forget about the most important component of any sports - equipment.
Proper implementation machinery exercises - this is the basis of everything. Once a person puts something above technique, he is injured. And even if he was lucky to escape injury, the desired result is still not to be. With the increase in weight is always difficult to follow the rules, and additional repetition of already well established weight is unlikely to adversely affect the technique. So the first thing you need to work to increase the number of repetitions. Alternatively, you can experiment with the scheme approaches, but in this case it is better to try to squeeze more of the weight, which is already familiar to your body.
Most workouts are built around universal number 10. That is the number of repetitions often include one approach.
With emphasis on the power of the number of repetitions can be reduced to 6-8, and in endurance training or dried - increased to 12, or a little more. Total obtained a range in the vicinity of 8-12 reps. It is within these limits, you can work with a given weight. When 12 repetitions are performed with ease and confidence, and your instinct tells you that you need to go further, you add one kilogram and reduces the number of repetitions to eight. After the test is right for you it may seem that the eight - it's too little. In this case, increase the repetition, but without sacrificing technique. Remember: Technology - the most important thing.
Increase the number of repetitions of works in almost all situations. Let's say you are not progressing, because few were engaged. In this case, increasing the number of repetitions will give you more potential to further increase the weight. If you get up because of excessive intensity training and do not have time to recover, increasing the number of repetitions will help your body develop more endurance to further increase the weight.
Of course, your ambitious and impatient inner "I" will resist. You will increase the number of repetitions, but something inside says, "Come on, you're a man, you have to lift more. Naves more top five and try again. " Unfortunately, at this point, your intuition leads you. As a novice, first you need to prepare, create stock using which you can confidently move forward. Otherwise, you will meet new weight unprepared. Nothing good comes out of this usually comes out.
The priorities
Trying as quickly as possible to achieve all conceivable results in the gym, you're getting into, perhaps, the most dangerous game of his life. Win it still does not work, but lose health or life - is necessary. Internet is full of videos with the newcomers, squashed bar. Sometimes they are lucky and get the weight removed from the chest or neck. Sometimes - not.
Personal injury Strength trainingI will remind myself many years. Simply put, once a fool, you are a lifetime are depriving themselves of the opportunity to fully engage in interesting activities.
And even if you do not do the limit, sharp start with a frantic loads and sverhtrudnoy training program will give you a steady progress in the future. Although our bodies and much, he still needs time to adapt. Much better if your progress will not outpace your body features.
Any experienced coach at the age will tell you the same thing, but not everyone can learn from the mistakes of others. If you do not want to engage in the gym for so many years, how much will you inevitably aging over the years, the body, then do not do strength training at all. There is no place for haste.