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2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
If after the next workout your muscles do not hurt, and the exercise program has not changed for a couple of months, it's time to shake up your body.
What happens to the muscles
Our muscles are able to adapt to physical activity, so it is necessary to add variety to sports.
Think back to the moment when you just got to the gym or returned to training after a long break. The next day, after a serious load, the muscles ached and ached, but after 2-3 workouts the pain began to gradually subside. This process clearly demonstrates the adaptation of muscles to stress.
Every time you do a new exercise or increase the weight, the muscle fibers are faced with a new challenge, a load that has not previously been faced. Then the muscles get used to this type of work and load, so as not to spend so much energy on doing it. When the adaptation ends, this type of activity no longer forces the muscles to work as before, and the exercise does not give the desired result.
How fast is it going
Naturally, everything is purely individual. How quickly muscles adapt depends not only on the characteristics of your body, but also on a number of other factors. For example, how long and what have you been doing, how diverse your program is in principle, and when did you last change it.
Usually the first 2-4 weeks are the most difficult for the muscles. During this period, they are, as it were, in a state of stress and actively adapt to stress. From the fifth to the eighth week, the effectiveness of training begins to fall: the muscles are accustomed to loads and the energy consumption for carrying them is significantly reduced.
On the other hand, you shouldn't change your training program too often. It is believed that in the first six weeks, strong neuromuscular connections are established, after the formation of which the muscles begin to progress more actively.
What to do about it
Blindly trusting someone's point of view is not worth it. You need to observe your body and find what is right for you. In the end, when you do not consider it necessary to completely change the training program, you can increase the weight or diversify the existing set of exercises. Here's how to do it.
1. Vary the intensity
Experiment with rest times and sets depending on your goals. Don't get hung up on the sequence of exercises you have and the intervals you are used to.
2. Vary the load
Use extra weight. Build it up or down gradually to get more reps. This variety will shock your muscles and will help you on your way to your goal, whether it's burning fat while you dry or gaining muscle mass.
3. Do Advanced Exercises
Is it too easy to do the exercise? Almost anything can be complicated. And it's not always about weight gain. Try new types of push-ups, squats, and pull-ups you've never tried before.
4. Pay more attention to other types of workout
Love and practice cardio - try strength training. Or vice versa. This will not only help your muscles progress, but also get rid of the routine.
5. Try something new
Go not to the gym, but to combat sambo. In addition to yoga, go swimming. Diversify your training routine with dancing. It's never too late to try something new. What if this is your calling? Exactly what was needed not only for your muscles, but for you from life in general?
We often forget about the need to surprise the muscles, and someone simply does not consider it necessary to do it. And if you can still doubt the advisability of completely changing the program, then a little variety in training will certainly not hurt your body.
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