For most of us, we have never experienced such an evolution as in those early times. The reason is that whatever we did was a stimulus and the body reacted by trying to adapt, and that attempt to adapt meant growth.
After becoming accustomed to this routine, stagnation appears. It matters little that you drive a lot of weight, if this is usually the same it will stop working.
It should be noted that muscular progress occurs as a result of the body's attempt to adapt to something that it is faced with and that it is not used to.
The key in this is to avoid by all means that our body gets used to training, because if they fall it will be goodbye to progress.
So the objective is to constantly surprise the muscles so that they are in a continuous state of search for adaptation, because that means growth and evolution.
Change the order of the exercises frequently
If you usually start with the chest by the bench press followed by the openings or the incline, start with the openings thus leaving the pres for the end.
Vary the work groups in the routine
If Monday is the back day, let it be the leg day and so on.
Increase or reduce the number of repetitions
If you employ few more and if you usually work with series of low repetitions, raise them significantly. It does not have to be drastic alterations, it is enough that the series of five pass to eight, those of eight to ten and those of twelve to fifteen, etc.
Do different exercises
If you train the biceps with dumbbells, change them by bars, and vice versa. If you always use the squat for the legs, go to the press or to the Haka.
Try different exercises that you do not usually use and that will represent a challenge for the muscles and a stimulus for growth, plus a general neuromuscular improvement.
Alternating heavy days with others lighter and higher in repetitions
By doing so you will give a break to the joints, also to your mind by the maximum effort of concentration that involves having to move large loads, and in this way you get to the white and red fibers equally.
Use varied techniques of high intensities
Like supersets, negative ones, forced ones, continuous tension, and so on. I repeat, do not alter all the parameters of your training at the same time, do it little by little and one by one, so you will have more resources available to surprise the muscles and force them to grow.
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