You have been training for a while already, and you have made some good gains. However, now that you’ve almost reached the size and strength that you want, your gains stopped. And no matter how hard you try and how heavy you lift, nothing is happening. What could be wrong? Are there weight training tips to build muscle that you’re not doing right?
Well, there are a couple of reasons why you are not getting what you want. Here are some of them:
1. You are not doing enough supplemental work.
Many people would advise that you hit the big lifts if you want to get the best gains. And so, you do squats, benches, and deadlifts. In fact, you do them over and over again. The problem is that you’re not making any changes to the weights you are lifting.
Basically, a good strength training program aims to build strength, prevent injuries, improve on your weaknesses, and improve your movement. Thus, it is important that you incorporate supplemental work that would focus on the proper pattern of movement. You also need some work on your underpowered muscles. The combination of all of these would be your improved movement and muscle strength.
2. You are trying too hard, but in the wrong way.
There is nothing wrong with working too hard. In fact, it is vital if you want to succeed in your strength training or your vascular occlusion training. The problem, however, is that you might be exerting so much effort but in the wrong way.
Here’s what serious muscle builders typically do:
- They spend a lot of time at the gym.
- They push themselves hard in everything. They take every session to its max.
- They don’t take a deload because they don’t think they need it.
All of these traits can actually help you make gains, but short term only. In order for you to get the most out of your workouts in the gym, take these things into consideration:
1. Spending 2 to 3 hours in the gym is not ideal if you are trying to build strength. Spending less time at the gym actually gives your body and muscles more time for recovering, which is actually where your strength is built.
2. Lifting heavier is not the best thing to do to build muscles. In fact, your body is able to develop more size and strength with lighter weights, especially if you do it with vascular occlusion training.
How to do occlusion training?
To achieve great occlusion training results, you need to wrap the surrounding area of the muscles you are working using BFR restriction bands. By occluding your veins while lifting, the muscles swell because blood flow is restricted.