Remember to consult your doctor before starting any diet and exercise plan.
Everybody at some point during their strength training regimen can hit a plateau. During this time, strength gains are minimal and the body is simply working to maintain base-level strength. This can be very frustrating and motivation can reach all-time lows. Luckily, there are a number of strategies that you can try to help increase strength and start seeing results again.
The first thing you can do to break through your current strength barrier is to try "supersetting" the exercises in your workout routine. To accomplish this, just choose your favorite exercise machine and work your muscle to momentary failure. Once you are unable to continue any further, decrease the weight by 2 plate increments and carry on the exercise again to failure. Continue stripping the weight after each point of fatigue until the last plate remains and you can no longer perform the exercise.
Another tactic you could try to increase your strength is to reduce your training frequency. Training with resistance every day is tough on the body and in order to continue growing, you should have at least 48 hours of rest between workouts. If you are not getting enough rest, your body is never fully recovering or achieving its full potential.
The third thing you can do to increase your strength output is to change the number of sets that you do for each exercise. By changing the number of sets you are doing per exercise, you are giving your body something it hasn't seen before. If you are doing 3 sets per exercise, try 2 or 4. If you are doing 1, try 2 or 3. Any variation in sets can be a useful tool to stimulate your muscles and create new strength gains.
Negative training involves using a weight that is slightly heavier than you are accustomed to and lowering the extra weight as slow as you can during the relaxation phase of each repetition. This works a different part of the muscle and can be very effective at stimulating new strength and muscle growth.
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These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.