Not Gaining Strength In The Gym? (12 Simple Fixes)

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Not Gaining Strength In The Gym? (12 Simple Fixes)
https://www.SeanNal.com/articles/training/not-gaining-strength.php

Gaining strength is a fundamental aspect of building muscle. On the training side, it’s the most important baseline factor. If you're experiencing a strength plateau you can be pretty sure that something in your program is off and that your muscle gains will have plateaued as well.

Here are 12 quick tips you can use to increase strength in the gym if your strength gains have stagnated...

1. Be patient and maintain a realistic outlook. Strength and muscle gains come very gradually, and they slow down the longer you’ve been training.

2. Be detailed and diligent in tracking your workout performance. Having objective workout logs will hold you accountable so that every time you enter the gym, you know exactly what you need to do to improve in order to achieve progressive overload and build new muscle.

3. Not gaining strength? Try bumping your calories up slightly. As you’re lifting more weight and gaining more muscle, your body will need additional calories to make further increases. Sometimes all it takes is an increase of 100-150 calories per day to get things moving again.

4. Incorporate some lower rep work. The 5-7 rep range is effective for stimulating hypertrophy, and you’ll make faster strength increases at that slightly lower range.

5. Increase your rest time between sets. To maximize muscle growth and strength gains, you want to put forth the best performance you can, so don’t rush into your next set before you’ve fully recovered from the previous one.

6. Warm up beforehand. This will help prevent injuries and have a direct positive effect on your strength levels, particularly if you use weight acclimation sets.

7. Don’t go overboard on cardio. Your time outside the gym is when your body recovers, and too much additional activity can produce more muscle damage and make it more difficult to gain strength and build muscle.

8. If you've hit a strength plateau, try reducig your weight training volume. You don’t need super high-volume workouts to gain strength and build muscle effectively, and if you go too far overboard, you can easily push your body beyond its ability to recover optimally.

9. Take a 1-week deload, either by reducing the weight on all of your lifts by 50% or just taking a rest week.

10. Dial in your sleep. Sleep is essential for optimizing your performance in the gym, and long-term deprivation can be a contributing factor to strength plateaus.

11. Rotate your exercises. If your strength is stuck on a certain lift and you are no longer achieving progressive overload, switch to a different exercise with a similar movement pattern for a period of time.

12. Incorporate a basic pre-workout supplement. This can give you an extra edge to push through those strength barriers and spark new growth.

Most commercial pre-workout blends are not well formulated and are based around hype and B.S. I recommend checking out PureForm, my straightforward, science-based blend of four research-backed ingredients to improve mental focus, strength and endurance: https://realscienceathletics.com/product/pureform/

Видео Not Gaining Strength In The Gym? (12 Simple Fixes) канала Sean Nalewanyj