When we exercise, we want to gain muscle mass or burn fat. However, there are times when we feel that we are not progressing or that we are stuck. If this is happening to you, we want to help you.
To improve our results in the gym, we have to control some variables: the intensity, volume, and frequency of training. These are the most important factors to consider when performing strength exercises.
Intensity, volume, and frequency
- Training intensity is related to the amount of weight we load in each exercise. The increase in intensity must be progressive to avoid injury.
- Training volume is related to the number of repetitions we do. The idea is to repeat the same movement until almost reach muscle failure, that is when we can still do the exercise without neglecting the technique.
- Lastly, training frequency is based on the number of times we activate a muscle group. Science recommends training the same muscle group two or three times each week.
What to do if you feel like you're not making progress?
We are going to recommend two simple strategies you can apply if you feel that you are not making progress with your training. Let's get started!
When we train strength, the most usual is to perform 12 to 20 sets for each muscle group. This strategy consists of maintaining the intensity and frequency of the exercises but reducing the volume, that is, doing fewer sets for at least one week. This way, your muscles can rest, and you will perform better when you return to your normal routine.
Change of intensity
Our bodies are not a machine; we are dynamic organism that has different needs every week. In this sense, it is recommended to reduce the intensity of training or vary the volume.
The general idea is that your body can rest and reset itself to return to normal training. Remember that your body has limits and that the results of training appear in the long term, so remain disciplined and patient.