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Why Workouts Stop Working
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Here's What to Do When Your Workouts Stop Working for You
Most people have experienced the disappointment of seeing gains grind to a halt when using a program that had previously delivered great results. No system is immune to this phenomenon, and that includes high-intensity training, or HIT.
In fact, HIT might be more susceptible to this frustration since so many guys experience really solid gains after switching over from a high-volume program. A letdown is almost inevitable when you gain five pounds or more of muscle in a month.
So, what should you do if you’ve been following HIT religiously but your gains have stopped?
Here are some tips that can help you get moving forward again.
Change Exercises
If most of your moves are still moving forward but you stall on, say, bench press, try swapping that out for another big movement. The break will do you good, and you can always come back to the bench later.
Change Rep Ranges
Sometimes you will find yourself grinding against a rep barrier that you just can’t seem to crack. Rather than beat your head against that wall for weeks, try an entirely different rep range for the same exercise. That will allow you to use a different load and, often, to start progressing again.
Change Rep Speed
Similarly, if you always lift in SuperSlow fashion, you might try speeding up to something like 2 seconds up, 4 seconds down. That will provide a different stimulus and let you progress at that new temp.
Skip a Workout (or two)
Often, a lack of progress can be an indicator that you are run-down. Taking a day off from the gym won’t cause you to shrink, and your body will thank you for the break.
Try NTF
Another tactic for giving your system some rest is to dedicate one or more workouts to not-to-failure (NTF) training. This will allow you to still train but will reduce the overall stress when compared to an all-out session.
Take a Week Off
A chronic lack of progress very likely means you’re overtrained and need a real break. It can be tough to swallow, but a week (or more) off from training is sometimes the only remedy that will work.
Check Your Recovery
Before you take time off, though, you might want to make sure you’re doing everything you can to recover fully from your training. Are you getting 7-9 hours of sleep per night, plus an occasional nap? Are you eating all of the good nutritious food you need, including adequate protein? Are you limiting your activity outside the gym? If your answer is “no” to any of these questions, then you have work to do.
Try High Volume
It may be a blasphemous idea in HIT circles, but some lifters will see a surge in size and strength if they occasionally dial back the intensity a bit and bump up their training volume. Our bodies require change in order to grow, and turning your training style on its head is a viable method for achieving that stimulus.
Be Flexible
In order to progress over the long haul, you have to be willing to experiment to some degree and to not get stuck in a rut. As great and efficient as HIT can be, there will be times when you need something other than all-out intensity all the time to take the next step forward. Don’t be afraid to try something new.
Want Even More HIT Information?
If you want to learn ALL about high-intensity training to figure out if it’s the right approach for you, be sure to check out https://www.trulyhuge.com/arthur-jones-nautilus-bulletins.html.