Stagnation in bodybuilding

Bodybuilders often reach a plateau that is frustrating to be unable to surpass. Introducing techniques that significantly increase exercise intensity can stimulate muscle growth very quickly.


Keywords :
bodybuilding, bodybuilding, intensity, stagnation

Why am I not progressing in bodybuilding?

One of the biggest difficulties athletes face is how they can be sure that all muscle fibers have been recruited and exhausted during a given exercise. Only by achieving this goal can muscle gains be maximized.

How to progress well in bodybuilding?

The answer is simple: you need to work beyond failure and achieve a higher level of training intensity than before. This also ensures that workouts remain challenging and continue to drive progress over time, reducing the likelihood of regression.

But how can you intensify your training?

Fortunately, there is a proven method to follow, outlined below:

1. Increase the resistance - by increasing the weight lifted in significant increments, you ensure that the muscle is pushed beyond its previous point of failure, thus maintaining the muscle building process. Try increasing the weight when you reach six to eight repetitions and failure does not occur.

2. Change the exercise - to achieve maximum gains, all muscle fibers in a body part must be trained. Changing the angle (for example, doing incline bench press) or introducing a new exercise will stimulate growth.

3. Reduce rest intervals – giving muscles less time to recover before exposing them to additional work has the effect of increasing intensity.

4. Pre-exhaustion – when an exercise involves two or more muscles, the weaker one will prevent you from working the main muscle to failure. The solution is to first isolate and fatigue the main muscle before immediately moving on to another exercise that works all of the muscles to failure.

5. Introduce supersets – this involves performing two exercises for the same muscle group without a rest interval. This means you need to use different muscle fibers, which stimulates greater growth.

6. Use partial repetitions – at the point of failure, you will not be able to perform the full range of motion for a given exercise. By performing a partial repetition that uses only part of the movement, you will work your muscles beyond the point of failure. This technique is especially useful for advanced bodybuilders because it allows them to increase intensity without adding additional routines that could lead to overtraining.

7. Use isometric contractions – this involves holding the weight still at the point of failure to stimulate a static contraction in the muscle.

8. Use forced reps – this involves performing one or more final reps after reaching the point of failure. You will need the help of an experienced person to attempt this exercise.

Once you add these techniques to your training regimen, you'll know you've done your best to maximize muscle growth.