Plate of muscle growth. How do we overcome it?
Very often we dietitians discuss with our clients the "plateau effect" that concerns the number of scales and occurs when the weight is stable for a long time in a person who is on a diet.
Did you know that there is a "plateau" in muscle growth for a person who exercises?
First of all, every human being has a limit of muscle growth and genetic data play a major role in this.
To "disturb" the genetic data we must turn to the use of anabolic steroids, which is clearly not recommended because they can cause serious side effects on human health, even death.
Under normal circumstances, we will surely find ourselves in "deadlocks" several times. We will stick to the same loads, weights, we will stop seeing positive changes in our body. But there is a solution and this article can easily help practitioners who have reached a plateau of muscle growth and can not break it, to overcome it.
Boost your testosterone
There are certain types of workouts that help increase the number one anabolic hormone, testosterone, which sends a signal to the muscles to grow and strengthen. More specifically, exercises that you can perform at 100% of the maximum intensity will give you the desired stimulus. The simplest and most effective method for this purpose is none other than sprints. Dedicate an entire training unit to interval sprint training. An ideal sprint program is to run 80-100m at 97-100% of maximum intensity with an intermediate break - three times a year you do 80-100m. For example if you do the 100p in 15s then rest for 45s and then run again. do a total of 5-6 repetitions and if you have endurance try another cycle with the same repetitions and intensities. Tribulus can also increase endogenous testosterone production by alleviating the condition.
Maximum power
By putting maximum strength training into our program, specifically one week per month, we can improve our overall strength by increasing the loads we run on hypertrophy programs. In addition, performing high-load exercises, due to the increased tension that our muscles receive, are forced to grow to withstand the high tensions in the next workout.
Recovery
Finally, it should be mentioned that the need for rehabilitation is urgent, because when we rest, the muscle develops. This process takes up to 48 hours depending on the body. When we do not let the muscle unit that we have trained recover, it will not develop, because we do not let the muscle fibers regenerate, while on the contrary we constantly irritate them, risking injury, with serious consequences.
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