subject: why am I not improving when i'm weight lifting [print this page] Why am I not improving anymore when im weight lifting? (plateau)
Muscles have become accustomed to the same stress being put on them. You need to change one or more of the following to keep improving; change phase of training, Change reps, amount of sets, frequency, new exercises, change rest time, change tempo'.
As a teenager nothing is more frustrating than when you get to the point where you are no longer improving despite the fact you are regularly training. Your muscles are no longer getting bigger and you are no longer getting stronger.. so why? If when training your constantly doing the same exercises ,the same amount of reps, with the same tempo then your body eventually gets used to the stress being put on it. At this stage your body will be so use to the stress being put on it that improvement will stop and in some cases you will become weaker. In order to prevent this from happening you need to try and shock the body, apply new stress, mix things up. This could be in a variety of different ways. Most obvious is by changing the amount of reps. If your doing 12-15 reps (endurance phase) then you should lower the reps. You can also bring in new exercises, lower the amount of rest time between sets.
Why do I no longer feel the same ache I used to after workouts?
changing the exercises, changing the tempo, changing the amount of rest between sets helps to shock the muscle and promote new growth and ache' The likely reason is that as a teen your muscles have become used to the stress they have been put under by the same workout every time you go to the gym. To stop this from happening you need to start putting new stress on the muscle. This can be done by changing the amount of repetitions, changing the exercises, changing the tempo, changing the amount of rest between sets. It is important that you change one or more of these factors every 4-6 weeks to help promote new muscle growth.
The truth of the answer is that there is no evidence that proves weights will stunt your growth'
I have been asked this question more than any other. Teen's are worried that by doing weights it will stunt there growth. The truth of the answer is that there is no evidence that proves this. Such celebrities as Arnold Schwarzenegger and Shaquile O'Neil both started weight training when they were 14 and they both went on to be over 6 foot. However, I advice that teenagers who are under 16 do not lift weights and that teen's spend a lot of time stretching to stop their muscles shortening and becoming tight. A lack of stretching causes muscles to shorten and tighten often leading too poor posture and muscles becoming less efficient. For male's a lack of stretching big muscles such as the chest can lead to the shoulders coming forward giving the effect that chest has reduced in size.
How often should you train when Muscle Building?
Beginners 1-3 times a week
Intermediate-3-4 times a week
Advanced- 4-6 times a week
This completely depends on your experience in the gym and how important you want training to be in your life. If you have been training for years then your muscles will be able to adapt to the stress of regular training. If you have been training for over a year then your body will be able to adapt to five training sessions a week. If you're new to the gym and your purely muscle building then I advice you go a maximum of 3 times a week for the first 6 months to help your body and muscles get used to the stress being put on them by weight lifting.
How long should you train when Muscle Building?
Beginners- 45-60 minutes
Intermediate- 45-60 minutes
Advanced 45-60 minutes
Many people believe that the more hours you spend in the gym, the quicker you will reach your goal. This is untrue as if one spends too long in the gym they will start using muscle as a source of energy. This means you will be burning away muscle rather than helping to build it. Training sessions should be limited to an hour to provide the most effective workout with a maximum of 45 minutes for the weights part of a session.
If I go to the gym but what muscles should I start with?
Always make sure you start with the big muscles first then work your way down to the smaller muscles'
Whether you are doing a whole body workout or a split routine you always need to make sure that you start with your big muscles first. The three biggest and most important muscles in the body are legs, chest and back. Therefore these should always come first. The reason for this is simple. Take a day when you are doing chest and triceps. Your tricep muscle assists your pectorals when you are benching or doing press-ups. Your tricep is the smaller muscle and you can't lift much weight on it so if it gets fatigued then you will not be able to do a decent chest workout.
why am I not improving when i'm weight lifting
By: oli
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