You’re forcing it too much
Partial reps, hard reps, negative sets, what of all this are you going to do? Sometimes we think about this so much that we forget the basic, linear aspect of any exercise: to see more results you need to commit to getting stronger to lift more volume. Make a plan where you lift three to five percent more weight each week, and add one more set.
You are not downloading
If you meet point number one, you should know that you should also have a download week every four five weeks. In this time you must lower the weight and volume that you lift at maitad. This resets your central nervous system and helps your body recover.
You are training hungry
Never go to the gym on an empty stomach. If you train with sufficient intensity and volume, it is very likely that you need to consume protein and carbohydrates an hour before training. Add a shake throughout your workout for best performance.
You are consuming too many energy supplements
It happens a lot: you get excited about your fit life and want to buy everything necessary and unnecessary to have the impact body for which you are working so hard. Among them, stimulants that you don’t really need and that prevent your recovery. Try to use them only when it is your turn to exercise your weakest muscle groups.
You are not complementing your recovery
This is important if you already have everything in your training. There is a certain level in your fitness history in which you already need an assisted recovery, that is, supported by therapies such as massages or acupuncture, according to me that your budget allows. Sometimes they are painful treatments, but they are totally worth it.
You are forgetting your carbs
One of the first things we learn in the world of nutrition is that carbohydrates are necessary but at the same time we should not want them so much. However, they are crucial to our performance. Above a certain training intensity, you need about five grams of carbohydrates for every two training sets. Thus, a twenty-minute session will require fifty grams of glycogen to function.
You fail with your cheat days
“Cheat day” is not synonymous with “livin ‘la vida loca”. An exaggerated rest day can cause you to lose all your progress for the week. Eat rich, indulge yourself, but don’t overdo it.