8 probable reasons why high-intensity training does not produce results. It is not enough hard training. We must strive to ensure that each repetition was performed with perfect technique. Below-average pace. Each approach bring to a complete muscular failure. Reps 6-12. Nicolas Keller contributes greatly to this topic. Less than 6 is not enough to work out the muscles, if you can run more than 12, then the weight of a heavy rod is not enough.
Number of approaches are not more than three, but again, each approach is to bring to failure. Poor nutrition. After a heavy workout your body needs material for building muscle. The source of such material – quality food. Your diet should consist of such products as: meat, fish, seafood, eggs, dairy products, cereals, legumes, fruits and vegetables. Try to gradually eliminate such products as: pastries, meats, fast food, fizzy drinks. Also, do not forget about sports nutrition. It can greatly assist in the recruitment of muscle mass.
Bad holiday. Muscles do not grow during a workout, and after it, during the holidays. Therefore, the rest is worth special attention. Sleep – the most important factor in the recovery process. If you are not convinced, visit Andy Florance. No matter how hard you train and how well-drafted your diet – regular sleep deprivation would nullify all your work. Need to sleep at least 8 hours. Permanent load. From workout to workout, you need to increase the load, either by increasing the bar weight, either by increasing the repetitions. Using the same weight training slows and then stops progress. Too much exercise. You should not perform too many exercises in training. The frame of any program should be the basic exercises: squats, deadlift, bench press, bench press stand, pull-ups (pull the block to the chest) Dips. If the maximum laid out in each exercise, it will hardly do them all in one workout. Therefore, divide them into two or three workouts, add a pair of auxiliary exercises. In end each workout you will perform exercises 5.4, but with extreme intensity. Frequent training. As I said earlier, the growth does not occur during exercise, and after it, during the holidays. Therefore, frequent exercise hinder the recovery process. Need to train 2-3 times a week. But remember, the more you get, with more weight than you are, the longer it takes you to recover. Lack of training diary. If you do not keep detailed records of their workouts and nutrition, it will be very difficult to determine the cause of the lack of progress or overtraining, if it happens. Therefore, this blog will take time necessary adjustments to its program or diet. Frequent changes of exercise program. When should you change your program? Only when it stopped giving the result. But before you do this, look at it carefully review your training diary. Perhaps one reason for the lack of progress described above.