To sum up, there are several problems in not completing the training times according to the regulations.
There is something wrong with the weight we chose at the beginning. For example, I plan to do four groups of 70KG bench presses, five times in each group. At first, the first group can do it five times, and it is very difficult for the second group to do it five times. Then the scores of each group gradually decline and the number of times they do it becomes less and less.
During training, whether you have enough rest between groups or not, the fatigue accumulated in the last group training will last for more than 3 minutes. Therefore, when doing training, if you want to complete the training times specified in the plan, you should be conservative and choose rm which is 1-3 times higher than you should do, so as to ensure that the training can be completed, and then wait for the next training to increase.
One is that there is something wrong with the weight and strength chosen by the trainer himself. This is a mistake that many trainers will make. You can't choose the corresponding weight according to the number of times. For example, the training schedule is 5 times, and then you choose 5rm for training. It is almost certain that your second and third groups can't finish five times, and your training results will only decline gradually, and each group will do less times.
As for when it becomes heavier, you can look at the articles written before. If you can try to use the same weight for two consecutive trainings and complete the same training, you can get the least weight.
If the weight we have chosen has been completed before, and the difficulty is not too great, but it has not been completed in this training, then we can do screening one by one, first consider whether the nutritional supplement before exercise is insufficient, whether we are training under the condition of insufficient energy or excessive calorie intake, and if there is no problem, then see if I have done enough warm-up. Before, I didn't make good use of my strength because of too little warm-up. After that, I will fully warm up every exercise to ensure fitness.
If there is still no problem, you should think about whether the rest between groups is the same as before. If there is still no problem, you can check your sleep situation, whether the sleep quality is too bad after staying up late, and whether the pressure of life and work these days is greater than before. Sleep and stress have a great influence on the fitness effect. I try to exercise without rest. The original bench press can achieve 1RM, directly reducing weight by 65438.
If there is still no problem, then it may be your plan. It may be that the training frequency is too low, which leads to over-recovery or even retrogression, or that the over-training leads to insufficient recovery?
If the frequency is too low, it is necessary to increase the training volume accordingly. If the training is in a transitional state, you can choose to add an extra rest day in the next cycle, or you can appropriately reduce the training volume and load of recent training, so that you can have sufficient recovery opportunities.
By constantly eliminating the causes and finding out the problems, all problems are short-lived. When you break through the barriers, your heart will become stronger and stronger, and you can cope with problems calmly, whether it is fitness or work.