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Shock your muscles, break the stagnation!
Table of Contents
1. Before you start, check this out!
Before you learn about the following ways to break the stagnation, review your plan and your actions because you may be making basic mistakes or have a misconception about training that results in a lack of results, such as: you train according to the classic split training, focused on specific muscle parts, and only exercise once a week; your plan is based solely on machine exercises; ?? you keep following the same plan; ¢ you don't know what the training volume is, and you're not controlling it at all;2. What is muscle shock?
It takes our body at least a few weeks or even a few months to adapt to these stressors, and this adaptation process allows us to achieve our goal. Changing the stressor is a natural, even a required part of the training periodization. As I mentioned above, these methods can be quite demanding and can result in a lot of fatigue, so we can assume that we train harder than usual. The effect is that normal people who go to gyms train lightly. However, the process of adaptation of stressors is usually focused on the mechanisms of hypertrophy, which is why we define stress as the main effect of exercise.3. For whom are the methods mentioned in this article even intended?
You should also be able to objectively determine your needs and distribute the extra volume to individual muscles, and you should also demonstrate an adequate level of relative strength relative to your weight, a very high level of motor awareness, and the ability to control technique even at high levels of fatigue. If you are a person who knows the right training solutions and is practicing them, then you can start using the following methods.4. Wave loading wave progression
In this method, we combine the following 3 series into complex waves, which we repeat, but with a modified, usually increased load.5. I wave: Poland: Extra_id_1
Low-repeat waves are great for multi-stage exercises, such as sitting, deadline, or lying down. High-repetition waves may be useful in exercise involving fewer muscles and isolated exercise, resulting in an increase in the number of stimulating repetitions. Depending on our eyes, we can target the wave at our target: wave with a focus on hypertrophy, taking into account the overall volume with a number of repetitions, 15, 12, waves with an improvement in the strength of the waves after the usual number of repeats, 15, 2; waves, 2, 2, 3, 5, 5, 5, 5 kg, 1, 5, 5, 6, 5, 5, 11, 5 kg or 5 kg.6. 6 contrast training
A single repetition series is performed with a load of 9095% CM, and a series with a higher number of repetitions is done with a weight of 7080% CM. This results in increased nervous system activity during the performance of single repetitions with a sub-maximum load. It is one of the most difficult strength training methodologies. This volume and intensity distribution is intended to increase the number of motor propulsion units recruited during a series of more than one repetition.7. If you want to know more about it, go to the extra_id_1 version
But in this case, we have to pick a load that we can do with, say, a maximum of 10 repetitions (10 RM), and instead of doing it continuously, after six repetitions, we stop, wait 2030 seconds, and do six more repetitions. This method can give good results if our goal is to increase muscle mass. I don't recommend using this method for loads of 6 RM or less. Usually in training, we do one series as a whole, with no longer intervals between each repetition.8. Rest-pause HDL (heavy density lifting) at 10 RM
The mini-series is divided by a 15×20-second break, which I think is one of the hardest techniques you can use in strength training. This kind of mini-break allows you to recover about 75% of your ATP resources, which gives your muscles energy to do the next mini series again. We also divide the whole series, but not into two parts, but into a few mini series with 5/4/3/2/1, which theoretically should increase the number of repetitions by up to 5 (if we should do a maximum of 10 repetitions).9. Series combined superseries
This can cause more peripheral fatigue, which in turn can result in more stimulating repetitions. In the case of a superseries, you should combine the exercises in pairs and do them continuously, one after the other. You can read more about the supersérie here.10. It's a method of premature muscle fatigue
It's often said that previously tired muscles will do better, work harder in multistage exercise. With increasing fatigue, you can't recruit enough motor units. If you want to get as much mechanical stress as possible, you should give up the initial method of muscle fatigue. The method involves performing an isolated exercise before multistate exercise. Unfortunately, this theory doesn't take into account the effect of nervous system fatigue on the degree of motor unit recruiting.11. Extended eccentric phase
Depending on the needs, we extend the eccentric phase by 310 seconds with a varying number of repetitions, one of which is the possibility of getting more micro-damages, which is one of the factors that influence hypertrophy.12. Is that even when using muscle-intensifying methods?
Additionally, if we observe weaker muscle groups developing, we can use the above methods to apply more volume. When we reduce our ability to regenerate is limited, which is contrary to the assumption of training intensity. Then we can introduce any methods to maximize the results achieved. There is no point in using these methods during fat reduction this can lead to faster overtraining and, as a result, to no effects. Intensification methods can be chosen when the figure is very well developed, complete and symmetrical.13. Is there any way to use these methods at all?
However, we can provide general guidance on how to choose training methods. If our goal is to develop hypertrophy, we should use the following methods: rest-pause 6 + 6, high-density lifting (HDL) at 10 RM, combined series superseries, ?? mechanical drop set, opposite training, extended eccentric phase. The length of the chosen method is also individual and largely depends on the degree of fatigue that our body is undergoing. However, if anyone wants to use the above methods, they should be included in the plan.
