If you have noticed that your progress in the gym seems to have stopped, despite putting in effort, then this could be gym stagnation.
You might notice that you’re struggling to go up on your weights or your muscles aren’t looking any bigger. The reason for this happening could be that your body is now used to your workout routine, meaning your body isn’t being challenged.
To push past this phase, it could be time to start mixing up your workout regime, pushing up in intensity or changing your routine altogether to start making muscle gains again. This blog explores some ways to overcome stagnation in the gym.
Mixing Up Your Exercise Routine
The first method you could implement to break past the muscle-building plateau could be to design a new workout routine by starting new exercises you don’t usually do or have never done before, to shock your muscles. This will challenge your muscles by putting them under new stress. A perk of this method is that it can add some excitement to your usual routine by trying something new, whilst also shocking your muscles to achieve muscle growth.
Bear in mind that you will need to make sure your form is correct, as well as your technique, otherwise you might not see the results you are hoping for. There’s a reason gyms come with mirrors even though you don’t want to see your sweaty, red, self: bad form. It can absolutely ruin any chance of progress and if it’s bad enough it might even cause pain and injury. The mirrors are there to make sure you’re doing your exercises properly and if you need to, ask for help from the professionals – as in, the staff, not the swole guy watching you.
This is just one reason that working with a personal trainer is a good idea. Make sure to ease yourself into new exercises so your body has time to adjust so that you don’t overdo it.
Tweak Your Nutrition & Supplements
What you consume is key to your fitness progress, so it’s important to make sure your body is getting the right fuel and supplements to reach your goals.
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Another reason for muscle stagnation could be that you aren’t consuming the needed nutrients. With this in mind, you could consider further boosting your protein intake based on your body weight and desired fitness goal. Protein is what helps your muscles rebuild and grow, so increasing the amount of protein you eat will prevent muscle stagnation, as long as it is paired with the right exercise regime,
Good sources of protein include lean meats, fish, eggs, dairy products, beans, and legumes. You might also consider protein supplements, like whey or plant-based protein powders, to easily boost your intake.
Monitor Your Progress Closely
To stay on top of your ambitions, as well as motivated, tracking your progress will be key to your success. When attempting to get past a plateau, it is a useful strategy to keep a constant track of your progress to enhance your fitness journey and achieve the results you are hoping for.
You will need to keep track of your progress by seeing what you have achieved and understanding how far you have come since the beginning of your fitness journey. This will also help you to track any areas that need tweaking within your fitness routine.