It is common for bodybuilders to reach a point when their progress in terms of strength and muscle gain slows down or completely stops and this point is called the bodybuilding plateau. This situation can be very frustrating because even after putting extra efforts in the gym, you don’t get the results that you were looking for. Below are some very useful tips for gaining muscle strength that will help you make steady progress towards your goals.
Take Some Time off.
Usually, plateau is a result of training too often with heavy weights. It is a tricky situation because if we stop making any gains, we try to train even harder which only makes the situation worst and we end up in frustration. We need to remember that human body has some limitations and weight training too often takes a toll on it. Therefore, taking a week or two off from weight training after every couple of months is a very good strategy for making steady msucle strength gains.
Use Different Training Techniques.
One of the best ways of plateau busting is to bring some variety in your workouts and use different techniques to shock your muscles. Human body adapts itself to the environment and using the same workout routine all the time can stop it from making any gains in terms of muscle strength. You can use the following training techniques to see better results:
Super sets.
It is a technique of doing 2 exercises back to back without taking any rest between the sets. These exercises can be for the same muscle group or different ones as well. For example doing barbell curls for biceps and then straight away doing a set of skull crushers for triceps.
Drop sets.
It is a great technique for plateau busting used by most of the experienced bodybuilders these days for maximum gains. In a drop set, you take your training to a whole new level by doing multiple sets back to back without any rest and lowering the weight every time you hit failure.
Rest pause sets.
It is a technique in which you hit failure 2 to 3 times in a set. Let’s say you hit failure after performing 10 reps with 100 pounds on shoulder press, rack the weight and take 5 seconds rest and then do some more reps and repeat it until you complete a certain number of reps. Rest pause technique has proven to be very effective for gaining muscle strength.
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