Strength training can deliver varying health benefits and results based on the person, diet, and rest. Most people struggle with plateauing when working with free weights.
Each year lots of people make the effort to add more exercise into their daily routine. However, some individuals tend to set their sights higher by trying to bulk up as much muscle as possible, but if you’re following the incorrect steps or methods; desirable results will be a lot harder to achieve. If you’re wondering how to get ripped and maintain lasting results, you’ll need to learn the right way to go about it.
Don’t Go Overboard
Putting together an exercise regimen that is too physically strenuous might make you feel like you’re accomplishing something but in reality, you’re putting too much wear and tear on your body, and may end up in the physio’s office, needing treatment. While it may be hard to do at first, take things down a notch at the gym. According to Ask Men, you should cut down on the total number of reps and sets, but maintain the same intensity to “preserve your strength and muscle tissue mass.” Ask Men provides the following example to illustrate this concept: “…if you used to do four sets of bench-pressing consisting of 6 reps and 180 pounds, knock that down to 2 or 3 sets of bench-pressing consisting of 6 reps at that same 180 pounds. Maintaining the same poundage is what is going to be absolutely key here. Even if it means doing only a single set, the weight should stay up.”
Prevent Plateauing Through Proper Recovery
Want to ensure you don’t get the results you want: Ignore the recovery period after each workout. According to Men’s Health, people hit plateaus in the gym due to inadequate rest and/or nutrition. The reason for this is because during the recovery period; which should include quality naps and getting plenty of sleep each night; is the time where your body delivers vital nutrients to the muscles and other parts of the body. Doing this is what gets your muscles ripped over time.
Another part where rest plays a crucial role in your end results is during the workout itself; you should never go hard in a workout without taking a break. According to Tom from Burn the Fat, the amount of rest time between workouts is determined by the type of workout being performed. For example, if you’re doing strength training and it’s a max out week; meaning you will be lifting the maximum amount of weight for one repetition, you should train three times a week on non-consecutive days. The reason for this is because maxing out puts a lot of strain on your muscles and central nervous system. When you go to lighter weights with increased reps, there is less damage and strain to muscles and nervous system, thus being able to train 4-6 times per week.
Don’t be afraid to utilise all the resources available to you at your local gym. If there’s a personal trainer available, use one; their expertise isn’t for show, it is for the purpose of educating you about the proper way to exercise, so you’ll avoid the common mistakes and guarantee lasting results that you’ll not only be happy with, but will have the ability to maintain in the years to come.