You train regularly in the gym, but you are not getting closer to your goals? Then it’s time to change something. You can find out how you can make your strength training more effective and finally progress again in our blog post.
Set new training stimuli
Always do the same program during strength training appears time-saving and effective in theory, but in practice it is not the best means of success. On the contrary, because our muscles only grow when you are faced with new challenges. For this reason, it is important that you keep setting new training stimuli. Always doing the same exercises with the same weights does not require any adjustment and therefore does not bring any change. You should therefore vary your workout every six to eight weeks. In strength training you can easily implement this by changing intensity and exercise time , i.e. increasing or decreasing weight, number of repetitions or length of breaks. But you can also modify the explanations or incorporate new exercises into your routine . Another advantage: By avoiding monotonous workouts and adding more variety to your everyday training, you not only increase your effectiveness, but also your motivation.
Support strength training with supplements
Sports Supplements support you with your workout and can help you to increase your training success. Pre-workout booster with ingredients such as arginine , citrulline , caffeine or betaine help you to increase your performance during strength training.
Probably comes most frequently Creatine used in bodybuilding. When taken regularly, it increases physical performance during high-speed strength training as part of short-term, intense physical exercise.
To improve regeneration, many strength athletes also use glutamine , BCAAs or EAAs .
Be on the ball
That mindfulness helps to be happier and In the meantime, word has got around about becoming more relaxed in everyday life. But your strength training can also benefit from it. Therefore, every now and then, try to concentrate fully on the exercises and avoid distractions such as music or podcasts. By only focusing on what you are doing, your statements will be more precise and therefore more effective . In addition, you will be more aware of whether you are really already at your limit or whether you can do one or two more repetitions. Always concentrate on the muscle you are currently training. Actively control and tense it. This requires some practice at the beginning, but it works better and better over time.
Check your technique
The correct execution of the exercises is the alpha and omega of strength training. It is not only important to prevent injuries, but also to train the corresponding muscle in the best possible way. Therefore, you should check your technique every now and then. Ideally, you get support from a professional for this. Alternatively, you can also film yourself and then check it out. Do you perform the exercises in a clean and controlled manner or do you work with too much momentum? Is your stance stable or shaky?
Effective strength training: the basis has to be right
The best training is useless if the basis is not right. These include the Proper nutrition , sufficient regeneration phases and enough sleep . In order for our body to remain efficient and to be able to surpass itself, it must be supplied with all essential nutrients and enough energy. When building muscle, the focus should of course be on a adequate protein intake . You shouldn’t do without carbohydrates either, because they ensure that you have enough power for an intense workout. After training, it is advisable to replenish the reserves as quickly as possible. The combination of protein and quickly available carbohydrates (as contained in our V-Loader ) is ideal.
Overtraining, stress in everyday life and lack of sleep also inhibit muscle building, as they lead to an increased release of the stress hormone cortisol. In this respect, you should ensure that you get at least 7-8 hours of sleep per night and that you incorporate enough time for relaxation and recovery into your everyday life.