stagnation in weight training

How to avoid stagnation in bodybuilding and overcome this period?

Bodybuilders often face a period where they seem to make no progress in their journey to a well-built body. This is called stagnation. This situation can have several origins including overtraining, an inadequate training program, carrying the same loads over and over again, lack of sleep or motivation etc. However, you should know that you can overcome stagnation, and for that, here are some effective tips.

Adopt a training program that is right for you

Many beginners in bodybuilding train without a well-defined program. Result: after a while, they see their progress stop. It is true that the first year of bodybuilding, we hear that we are obliged to progress, it is not the same situation for a person who practices bodybuilding for more than a year. In fact, the older the athlete gets, the more difficult it will be to build muscle mass. You must therefore keep in mind that the more you advance in bodybuilding, the more difficult it is to obtain muscle.

stagnation in weight training

You must therefore set up a precise schedule for your training sessions to include the most relevant exercises to make your sessions more motivating. Without a clear schedule, don't be surprised if you find yourself stagnating.

It is best to plan your workouts but first find the right program for you to keep your motivation at its best and to always progress.

You can also keep a training log in which you can note the details of your sessions, see if your goals are achieved or on the contrary if you do not evolve anymore.

Vary your exercises to overcome stagnation

Doing the same exercises every time you train can quickly become boring and cause stagnation. On this point, bodybuilding specialists advise to change your way of training when you feel that you are not progressing.

For some, changing the weight training program every 4 to 6 weeks depending on the weight training program is necessary to avoid stagnating at one level. However, pay attention to the evolution of your body; if you notice that your muscles are evolving in the way you had hoped, then you are on the right track. In this case, you'd better continue your program.

Vary the loads you carry

If you want to get big, well-structured muscles, you absolutely must adapt the loads you lift as you progress. Be aware that muscle size is not necessarily proportional to strength. You can have large muscles without being able to lift heavy weights. Also, having gladiatorial muscles does not necessarily mean that you are strong enough to support an exceptional load.

So, to overcome stagnation, consider gradually increasing the load you lift. If at the beginning you still lack strength, you can opt for exercises that are mainly aimed at improving this point or do fewer reps. Among others, you can adjust your sets with the style: 10*3, 12*3 or 8*4. This technique will help you increase the power of your muscles.

Give importance to recovery and nutrition

stagnate in weight training

Very often, the main cause of stagnation is the lack of recovery. Indeed, if you are a beginner in bodybuildingBut there's one very important rule you need to know: muscles gain volume when they're at rest, not when they're working.

If you follow a full-body training program, you need to space out your training sessions by at least 48 hours to achieve satisfactory results. On the other hand, if you do split training, 4 or 5 days a week, your muscle groups will have time to recover from one week to the next.

Another equally important rule: don't forget to have a diet in line with your goals. If when you start, you do not attach too much importance, know that to last and continue to evolve constantly, it is a parameter that you must take into account sooner or later.

In this video I talk about stagnation and how to overcome it.

As Antoine Laurent de Lavoisier, a famous scientist, used to say: "nothing is lost, nothing is created: everything is transformed". This is to say that you will not gain significant muscle volume if you do not provide your body with the necessary proteins and nutrients with a good diet.


Other articles to read :

Eating healthy: Information or misinformation?

How to lose weight successfully?

Does eating carbohydrates at night make you fat?

Bodybuilding warm-ups: How to warm up properly?

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