Stopped getting results?
Often you will come across a time where you find that progress stalls and you feel like you need to do something different. You’re not completely wrong.
“The definition of insanity is doing the same thing over and over again, but expecting different results.” Albert Einstein
Your body will adapt to training stimulus – to continue making progress the body needs more stimulus. Basically, this means if you come in every Monday and squat with a 12.5 kg DB your body will adapt to this and nothing will change until you reach for something harder like a 15kg DB.
Here are 3 ways to overcome stalls in strength, fat loss or muscle growth.
1. Increase training volume/ intensity and provide more overload: This can be done by lifting heavier, shorter rest periods, more reps/sets or more time under tension.
2. Allow enough recovery (SLEEP, NUTRITION, HYDRATION): Doing too much volume when training and not adequately recovering can hinder the ability to adapt.
3. Back to Basics: Sometimes you lose touch with quality technique. Taking a step back, dropping the weight (and your ego) and ensuring that you have good technique and using a full range of motion (eg: Squatting all the way down) can work wonders.