LegendKillerJosh
06-17-09, 11:38 pm
The reason I'm posting this in the life section is because it contains thoughts on diet, training and supps.
Ever hit what people like to call a "plateau" and want to know how to get out? If you answer yes to all of these questions and are in a plateau then go see a doctor...
1. Does your training increase in intensity every time you lift? Not adding more sets or exercises, but getting out more reps with a specific weight or doing more weight than you ever have before.
2. Are you performing your reps correctly, recruiting maximum muscle fibers and not using momentum or improper form to complete reps, and lowering the weights under control?
3. Are you eating enough calories to get you up to the weight you want to be? A common mistake people make is calculating their protein and caloric needs for their current weight. If you want to be 10 pounds heavier, you have to eat like you are 10 pounds heavier.
4. Is your supp routine consistent. Are you getting enough protein, bcaa's, essential fatty acids, vitamins and minerals to keep your body anabolic, immune to sickness and functioning healthy?
5. Are you sleeping a solid 8-9 hours per night? Never understimate how important sleep is.
6. Are you resting long enough between workouts? Don't give your back or legs just enough rest for them to recuperate. Give them enough rest to recuperate AND grow beyond what they were before. Don't overtrain a specific muscle group or your central nervous system. Remember that training depletes more than just your muscles, but your testosterone levels and creatine stores as well.
7. Are you getting restful sleep, avoiding things like caffiene, alcohol or other stimulants or anything that disrupts sleep. Even if you can fall asleep after drinking a Coke, your sleep is not as recuperative as it should be.
I am not an IFBB pro or a professional powerlifter. I don't have a degree in exercise physiology or nutrition (yet). But sometimes I find myself hitting a "plateau" and when I take the time to analyze what I'm doing I can find the problem whether it be in my training, diet, supplements or otherwise. Just thought I would share this with all of my fellow ANIMALS.
Ever hit what people like to call a "plateau" and want to know how to get out? If you answer yes to all of these questions and are in a plateau then go see a doctor...
1. Does your training increase in intensity every time you lift? Not adding more sets or exercises, but getting out more reps with a specific weight or doing more weight than you ever have before.
2. Are you performing your reps correctly, recruiting maximum muscle fibers and not using momentum or improper form to complete reps, and lowering the weights under control?
3. Are you eating enough calories to get you up to the weight you want to be? A common mistake people make is calculating their protein and caloric needs for their current weight. If you want to be 10 pounds heavier, you have to eat like you are 10 pounds heavier.
4. Is your supp routine consistent. Are you getting enough protein, bcaa's, essential fatty acids, vitamins and minerals to keep your body anabolic, immune to sickness and functioning healthy?
5. Are you sleeping a solid 8-9 hours per night? Never understimate how important sleep is.
6. Are you resting long enough between workouts? Don't give your back or legs just enough rest for them to recuperate. Give them enough rest to recuperate AND grow beyond what they were before. Don't overtrain a specific muscle group or your central nervous system. Remember that training depletes more than just your muscles, but your testosterone levels and creatine stores as well.
7. Are you getting restful sleep, avoiding things like caffiene, alcohol or other stimulants or anything that disrupts sleep. Even if you can fall asleep after drinking a Coke, your sleep is not as recuperative as it should be.
I am not an IFBB pro or a professional powerlifter. I don't have a degree in exercise physiology or nutrition (yet). But sometimes I find myself hitting a "plateau" and when I take the time to analyze what I'm doing I can find the problem whether it be in my training, diet, supplements or otherwise. Just thought I would share this with all of my fellow ANIMALS.