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What Do You Do When Your Strength Begins to Stall?
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Strength training is an incredible form of exercise, but unfortunately you’re not going to keep up the same rate of progress forever. Let’s take a look at some strategies to help you get back on track for good!
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The first thing you can do is assess some of the environmental factors in your life. Let’s start with sleep, which is an incredibly important element to help with your recovery and performance in the gym.
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Mental stress can also be very taxing on the body and hinder recovery efforts, while also being associated with poor exercise performance and reduced desire for physical activity (Stults-Kolehmainen and Sinha 2014).
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So if you want to be successful with your fitness goals, prioritize your recovery!
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The next thing I’d advise is to reset you main lifts by 10-15%. I recommend cutting back on the weight used for your heavy lifts, working on your mobility and technique, and gaining confidence to be able to move the light weight.
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After a few weeks, go back and attack a previous attempt that had stalled a few weeks before. Often times, this will do just the trick in keeping your strength progress moving ahead.
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Another option is to take a deload week or simple some time off of from the weights. A lot of people worry that a week off of heavy lifting will ruin all of their gains, and the truth of the matter is that simply won’t happen.
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Interestingly, one study analyzed young trainees after a 2-week layoff, and found that none of the students suffered any setbacks (Hwang et al 2017). So don’t sweat it if you have to take some extended time off!
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And If all else fails, it may be time for you to begin a different training program. After 6-12 months of heavy lifting, even with adequate nutrition, recovery, and trying to reset your main lifts, at some point your gains will stall.
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Switching up these individual variables up can help mentally, give you a newfound motivation and excitement in the gym, and keep you on track for months to come.
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Let me know any more questions you have down below! 👇🏻
What Do You Do When Your Strength Begins to Stall? — Strength training is an incredible form of exercise, but unfortunately you’re not going to keep up the same rate of progress forever. Let’s take a look at some strategies to help you get back on track for good! — The first thing you can do is assess some of the environmental factors in your life. Let’s start with sleep, which is an incredibly important element to help with your recovery and performance in the gym. — Mental stress can also be very taxing on the body and hinder recovery efforts, while also being associated with poor exercise performance and reduced desire for physical activity (Stults-Kolehmainen and Sinha 2014). — So if you want to be successful with your fitness goals, prioritize your recovery! — The next thing I’d advise is to reset you main lifts by 10-15%. I recommend cutting back on the weight used for your heavy lifts, working on your mobility and technique, and gaining confidence to be able to move the light weight. — After a few weeks, go back and attack a previous attempt that had stalled a few weeks before. Often times, this will do just the trick in keeping your strength progress moving ahead. — Another option is to take a deload week or simple some time off of from the weights. A lot of people worry that a week off of heavy lifting will ruin all of their gains, and the truth of the matter is that simply won’t happen. — Interestingly, one study analyzed young trainees after a 2-week layoff, and found that none of the students suffered any setbacks (Hwang et al 2017). So don’t sweat it if you have to take some extended time off! — And If all else fails, it may be time for you to begin a different training program. After 6-12 months of heavy lifting, even with adequate nutrition, recovery, and trying to reset your main lifts, at some point your gains will stall. — Switching up these individual variables up can help mentally, give you a newfound motivation and excitement in the gym, and keep you on track for months to come. — Let me know any more questions you have down below! 👇🏻
• 서늘해진 토욜 아침 양희은의 <가을하늘>🎵듣고선 이번주 쫓겨날뻔한 불쌍한 몽실이가 창밖을 바라보는게 애처로워 모처럼 나가 울가족 공원 산책~ 오랫만에 나가니 너무 좋은지 정신없이 빠릿빠릿 걷다가 조이가 잡고갈땐 맞춰걷거나 뒤도 슬쩍 돌아보기까지하는 착한 몽실이. 우리가 널 어떻게 다른데로 보내겠니ㅠ 산책후 털복숭이 몽실이 깔끔히 그루밍도하고 맛난것도 먹었으니 앞으로 조용히 잼나게 잘 지내보자 ㅋㅋ • 조이는 요새 마트가도 무거운 카트를 밀고 자기가 타던 유모차를 내려서 아빠까지 태워 밀고 재미나나보다 50년뒤에도 우리 밀어줘 ㅋㅋ부탁해딸아
• 몽실이한테 무심한척해도 그루밍 맡기고 나올때 우리만 나오니 홀로 남겨진 몽실이가 안쓰러운지 훌쩍울기도 하고 끝나고 데릴러갔을땐 고생했을 몽실이에게 인형사주자는 조이조이 참 많이 컸다~ 둘이 사이좋게 지내렴
 #가을하늘아래 #몽실이랑산책 #조이랑👧🏻몽실이랑🐶 #우린한가족💕 #아빠밀어주는조이 #힘센조이 #19monthsold #lakeartemesia #101318
• 서늘해진 토욜 아침 양희은의 <가을하늘>🎵듣고선 이번주 쫓겨날뻔한 불쌍한 몽실이가 창밖을 바라보는게 애처로워 모처럼 나가 울가족 공원 산책~ 오랫만에 나가니 너무 좋은지 정신없이 빠릿빠릿 걷다가 조이가 잡고갈땐 맞춰걷거나 뒤도 슬쩍 돌아보기까지하는 착한 몽실이. 우리가 널 어떻게 다른데로 보내겠니ㅠ 산책후 털복숭이 몽실이 깔끔히 그루밍도하고 맛난것도 먹었으니 앞으로 조용히 잼나게 잘 지내보자 ㅋㅋ • 조이는 요새 마트가도 무거운 카트를 밀고 자기가 타던 유모차를 내려서 아빠까지 태워 밀고 재미나나보다 50년뒤에도 우리 밀어줘 ㅋㅋ부탁해딸아 • 몽실이한테 무심한척해도 그루밍 맡기고 나올때 우리만 나오니 홀로 남겨진 몽실이가 안쓰러운지 훌쩍울기도 하고 끝나고 데릴러갔을땐 고생했을 몽실이에게 인형사주자는 조이조이 참 많이 컸다~ 둘이 사이좋게 지내렴 #가을하늘아래  #몽실이랑산책  #조이랑 👧🏻몽실이랑🐶 #우린한가족 💕 #아빠밀어주는조이  #힘센조이  #19monthsold  #lakeartemesia  #101318 
With daughter exercising
With daughter exercising