The bottleneck period of fitness is actually a protective mechanism of the body at work. No matter whether there is any problem with your fitness method, it will take the initiative to find you. But don't worry, this is not a bad thing, because it indicates that you still have a hard battle to fight next. If you break through, you can raise your body to another level.
Why is there a bottleneck?
Because when muscles grow after a period of training, the heart rate, hematopoietic function, metabolism and body temperature of the human body will change and adapt accordingly. At this time, the body will be forced to adjust and enter a protection period, so that the basic functions of the body can be improved and adapted to a certain extent.
How to effectively break through the bottleneck period?
1. Adjust the personal training plan
If you are used to practicing three times a week, you can try to increase it to five times a week, or abandon your favorite training mode and rearrange your usual training movements.
Because finding a new training method can make the body adapt to the action again, and the body will make new adjustments and changes to the new action.
2. Adjust the training movements
Simply put, it is to make a big change in your training movements, such as back exercises. Before, you liked to do a high-level pull-down, so at this stage, you have to be able to paddle with a barbell. Before, each group did 10 times, but now it can be changed to 12 times. In short, all you have to do is let the new training frequency and new training rhythm upset the adaptability of the original body.
Increase load
Increasing weight can be said to be one of the most direct and effective ways to stimulate muscles, because long-term use of fixed load will make muscles adapt quickly.
We can increase weight step by step in a planned way to stimulate muscles. Generally, you can try to gain 2KG weight every two weeks, and the specific implementation method will be adjusted according to your personal situation.
Step 4 prescribe diet
I have to say that changing recipes is also a very effective method.
Supplementing energy about 60 minutes after training, sufficient carbohydrate is helpful for muscle growth, and the ratio of carbohydrate to protein after training can be 2: 1. Good carbohydrates oats, brown rice, corn, fruits, vegetables, sweet potatoes, etc.
It is recommended to eat about five meals a day, and take about 1.2g- 1.8g of protein per kilogram of body weight. Protein's intake can be obtained from high-quality chicken breast and egg white.