The line of the progress is never straight forward.
If it was that way, we could get stronger day after day and our muscles could grow without a break.
Even the genetically blessed don't grow after every workout, and what about hardgainers! Ronnie Coleman said something piece of wisdom: "If you always do the same, you'll always get the same".
If you want to break the stagnation in the gym, you should try something different.
Everyone has problems sometimes, but when hit the bottom once, don't do it again - just step aside and learn from the mistakes of your friends and from your own - it is painless and easier! Imagine you want to put on more weights in your chest routine, you usually do pyramidal method with 6 reps with 100 kilos, but no matter how hard you work, you can't do the 7th rep week after week.
You're getting nervous because you know that you are wasting your time.
So I posted some useful tips which you can read and thing about: - Get back! Most of beginners think it is strange that fewer weights over the workout could make them stronger.
But think for a second! It is easier to do the 13th rep after the 12th than to do the 7th after the 6th when your reps are limited (under 10).
That way, you give your body a rest.
Stop the heavy weights and do more reps for a period of time.
- Hard sets with similar exercises.
For example if you don't have new achievements with Barbell Curls then give your best doing Preacher Curls - Faster training.
Polymetric exercises are focused on the speed of particular set or workout - from the beginning of the movement of the exercises, to the end.
For example, fast squatting is the exercise which gives dynamic power to the basketball players.
The purpose is to "extract" more power! As a bodybuilder who wants to break the growth stagnancy you could try to use less weights but to lift 100% faster.
- Reduce the exercises per muscle group (some people say that after reducing the exercise for Back Workout, they feel the recovery is completed faster).
When you feel that progress in muscle growth and strength is getting slower then make a simple basic split.
For example, don't combine Biceps and Back Workouts, do only the back! Do this some weeks and after your power increase, start your usual program again.
This method will give you more power, believe me, I've tested it on myself.
- Reduce cardio training if you are hardgainer! Stop or reduce cardio exercises and methods for a period of time.
Too frequent cardio trainings require much power.
When you want more muscle mass, then you should forget for running and cycling for a while.
But if you want muscle definition and you have problems with body fats, then the bike and crossed areas (proper for running) are your friends.
- Experiment! Remember that new methods open new horizons.
When you use the same program for a long time, don't expect some extra muscle gains.
Sometimes just the rearranging of the exercises in your split programs could give you good results.
Begin the training week with big muscle groups.
If it was that way, we could get stronger day after day and our muscles could grow without a break.
Even the genetically blessed don't grow after every workout, and what about hardgainers! Ronnie Coleman said something piece of wisdom: "If you always do the same, you'll always get the same".
If you want to break the stagnation in the gym, you should try something different.
Everyone has problems sometimes, but when hit the bottom once, don't do it again - just step aside and learn from the mistakes of your friends and from your own - it is painless and easier! Imagine you want to put on more weights in your chest routine, you usually do pyramidal method with 6 reps with 100 kilos, but no matter how hard you work, you can't do the 7th rep week after week.
You're getting nervous because you know that you are wasting your time.
So I posted some useful tips which you can read and thing about: - Get back! Most of beginners think it is strange that fewer weights over the workout could make them stronger.
But think for a second! It is easier to do the 13th rep after the 12th than to do the 7th after the 6th when your reps are limited (under 10).
That way, you give your body a rest.
Stop the heavy weights and do more reps for a period of time.
- Hard sets with similar exercises.
For example if you don't have new achievements with Barbell Curls then give your best doing Preacher Curls - Faster training.
Polymetric exercises are focused on the speed of particular set or workout - from the beginning of the movement of the exercises, to the end.
For example, fast squatting is the exercise which gives dynamic power to the basketball players.
The purpose is to "extract" more power! As a bodybuilder who wants to break the growth stagnancy you could try to use less weights but to lift 100% faster.
- Reduce the exercises per muscle group (some people say that after reducing the exercise for Back Workout, they feel the recovery is completed faster).
When you feel that progress in muscle growth and strength is getting slower then make a simple basic split.
For example, don't combine Biceps and Back Workouts, do only the back! Do this some weeks and after your power increase, start your usual program again.
This method will give you more power, believe me, I've tested it on myself.
- Reduce cardio training if you are hardgainer! Stop or reduce cardio exercises and methods for a period of time.
Too frequent cardio trainings require much power.
When you want more muscle mass, then you should forget for running and cycling for a while.
But if you want muscle definition and you have problems with body fats, then the bike and crossed areas (proper for running) are your friends.
- Experiment! Remember that new methods open new horizons.
When you use the same program for a long time, don't expect some extra muscle gains.
Sometimes just the rearranging of the exercises in your split programs could give you good results.
Begin the training week with big muscle groups.