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Reasons your gains have stopped

admin — Wed, 03 Feb 2010 12:50:16 +0000

Another common problem with fitness enthusiast, beginners, and virtually all lifters is that they plateau and don’t know why. I know I have a few times, until I researched it and educated myself. Here are ten problems we all will face and the solutions to each problem.

1)The number one reason in my book that most people stall is that they. Over Train and under eat; the most perfect routine will fail if it is not supported by your diet. And vice versa the most perfect diet will fail if you try to do too much. Find the sweet spot or balance, where you progress and are able to recover.

Solution: Make Sure you take in adequate calories and get enough rest, 6-8 hours of sleep and use an online food tracker to track your calories.

2) You Workloads are never varied, so you don’t expose the muscle to new stimulation. The body will adapt to most loading periods within 3-6 weeks. Once the body has adapted to the loading, you must change it if you want to force your body to grow.

Solution: Add weight to the bar, sometimes you can add volume. But this should be when you are advanced not early in your lifting career. You need to stress your muscles to create growth.

3) This one is simple, too many isolation exercises. You can curl till you are blue in the face; you are not going to make significant changes until you start to move some serious weight with multi Joint exercises.

Solution: Add in basic Barbell Compound lifts, Squats, deadlifts, Military presses, and bench press. These lifts should be in your program regardless of your goal.

4) You must Squat or Deadlift, these lifts activate more muscle in the body than any other. This in return leads to better growth.

Solution: If you do not have these in your program, change it.

5) Don’t know when to De-Load or Hit cruise control, no one’s body can take a constant beating and keep up with the performance. Until you do this, your gains will not reach their full potential.

Solution: Schedule De-load weeks, or recovery weeks. Take at least 1 day off from physical activity a week. Try to do a De-Load week every 8-12 weeks.

6) Your food selection and Micro-Nutrient profile sucks big time. If you are working hard, and only taking a one a day multi, then you are really short changing yourself. I am not saying buy every crappy supplement on the market, but give yourself enough added support to help growth.

Solution: Research beneficial supplements BCAA, Fish oil, creatine, and a multi.

7) Your Intensity is horrid.

Don’t train to failure, but push enough to create growth. Stopping the exercise when form breaks, is usually a good way to go.

8 ) Do you have clear goals in mind when you start? Or are you just working out to say you worked out, never really changing your body, and never stimulating new muscle fibers. Setting good short term and long term goals will help your training.

Solution: Set a goal when you start, don’t just wing it. You should be improving each workout if your routine is set up correctly. Keep a log, and reward yourself for reaching your goal in the time frame you set for it.

9) Inconsistency. This is a big killer, you train some days and other days you don’t. Killing yourself one week and then not doing shit the next won’t help you.

Train consistently, if you don’t how will you ever reach your goals? Train hard one week, and then miss 3-4 workouts the next week won’t get you to where you want to go. Missing a few workouts is fine. Just try to have some consistency.

10) Not keeping a Training Log. How do you know what you did in your last workout? If you do not keep a log, I always make sure I keep a log and so do all of the people I Create programs for.

Solution: Keep a log that is detailed with the number of sets, reps, weight. Some other things to include could be rest between sets, time of day. But the basics should always be written down. Sets, reps, weight.

There you have it, ten problems every lifter and fitness enthusiast will face in their career. I hope you can apply this knowledge and keep progressing at a fast rate.

Author Bio: Dayerrick Ireland is an ISSA Certified Fitness trainer who believes that everyone is an individual, that needs a specific diet and training program for their needs. Not some cookie Cutter Approach to fitness, but a true program that works. Find him on Facebook at http://www.facebook.com/#/dayerrick?ref=profile and on Twitter at http://twitter.com/Dayerrick

The number one reason in my book that most people stall is that they. Over Train and under eat; the most perfect routine will fail if it is not supported by your diet. And vice versa the most perfect diet will fail if you try to do too much. Find the sweet spot or balance, where you progress and are able to recover.