Why do muscles need to surprise

If after the next workout your muscles are not sore and training program has not changed a couple of months - it's time to shake up your body.

What happens to the muscles

Our muscles are able to adapt to physical stress, so it is necessary to make diversity in sports.

Remember when you just came to the gym and have returned to training after a long break. The next day, after a serious load muscles ached and ached, but 2-3 workout pain gradually began to wane. This process demonstrates the muscles adapt to the stress.

Every time you are performing a new exercise or weight increase, muscle fibers are faced with a new challenge, with the load, which does not come across before. Then the muscles get used to this kind of work and stress, not to spend it on doing so much energy. When the adaptation of the end, this type of activity no longer causes the muscles to work as before, and exercise does not give the desired result.

How quickly this happens

Naturally, everything is individual. How quickly adapt muscles depends not only on the characteristics of your body, but also on other factors. For example, how long and what you do, how your program is diverse, in principle, and when you change it for the last time.

Usually the most difficult for the muscles are the first 2-4 weeks. During this period, they are as if in a state of stress and actively adapt to the stress. From the fifth to the eighth week of the effectiveness of training begins to fall: the muscles are used to load and energy for their transfer is significantly reduced.

On the other hand, can not be too often change the training program. It is believed that during the first six weeks to forge strong neuromuscular communication, after the formation of which the muscles begin to progress more actively.

What to do about it c

Blindly trust someone else's point of view is not worth it. You need to watch your body and find what is right for you. In the end, when you do not completely change the workout program you see fit, you can increase the weight or to diversify an existing set of exercises. Here's how to do it.

1. change the intensity

Experiment with a time of rest and the number of approaches depending on their goals. Do not focus on the sequence of exercises, that is, intervals and to which you are accustomed.

2. Vary the load

Use the extra weight. Gradually increase or decrease it to increase the number of repetitions. Such a variety of shocking the muscles and help you on the way to the goal, whether it's fat burning during drying or muscle growth.

3. Perform exercises complexity;

Doing exercise has become too easy? Almost any can be complicated. And it is not always about weight gain. Try new kinds of push-ups, sit-ups, pull-ups learn on the bar, which had never tried before.

4. Pay more attention to other forms of exercise

Love and practice cardio - try power. Or vice versa. So you not only help your muscles to progress, but also get rid of the routine.

5. Try something new

Go not to the gym, but in combat sambo. Besides yoga enjoy a swim. Diversify your training routine dances. Never too late to try something new. What if it is your calling? That's what had to be not only your muscles, but your life in general?

We often forget the need to surprise the muscles, while others simply do not consider it necessary to do so. And if the appropriateness of a complete change in the program can still be doubted, then a bit of variety in training your body certainly does not hurt.