Why Am I Not Getting Stronger (Most Common Mistakes) скачать в хорошем качестве

Why Am I Not Getting Stronger (Most Common Mistakes)

►If you found this video helpful hit Subscribe to support the channel and share the video with your friends to spread the word◄ In this video I cover a very common question I get which is "Why Am I Not Getting Stronger?". This is something I've also wondered many times and I'm sure you've also asked yourself this at a certain point. And that's what we call a strength gaining plateau. Related videos: How To Use Deloads in Your Training -    • Deload Workout: When, How and Why To Use T...   Key Points: How fast you experience strength gains you get depends on your training age. Beginners can typically get stronger on a workout to workout basis for the first few months. This is called the "newbie gains" phase Soon after this will slow down and become more like week to week or bi-weekly progress. At this point you've hit those first obstacles and enter the early intermediate phase. Intermediate phase is typically characterized by progress within a month, so month to month you're making solid gains both in terms of strength and muscle building. And this phase can last years, most guys are in this phase. Going further you will eventually reach an Advanced training age where progress is really slow, you might wait a few months for a new PR. Here's the most common reasons why you're not getting stronger: Workout / Training You're either not working hard enough or you're working too hard. Training needs to provide adequate amount of stimuli in order for your strength to be increasing. And if you're constantly under-trained you need to increase the amount of work you're doing for those lifts you want to progress. On the other hand if you're over-trained your level of fatigue is masking your level of fitness you need to take a de-load to let that fatigue go down so you can continue to make gains. The key is to find a sweet spot between under-training and over training. Basically you wanna do just enough to keep progressing. And to work your body through a variety of repetition ranges while focusing on that 1-6 rep range where most strength gains occur. Another very common mistake is changing lifts too frequently and not allowing yourself to learn the lift so you can progress in it. If you keep changing exercises non-stop you're putting your body in that learning phase. This is a phase where the movement pattern isn't optimal and you can't use needed weight to stimulate adaptation. Select the key compound lifts you want to progress in and keep them in your training plan. You can have variety on a monthly basis with your accessory work. Nutrition / Dieting: Most people don't realize that if you're in a caloric deficit your strength gains will slow down regardless of which phase you're in. Your body needs fuel to get stronger, and on a diet it can get quite stressful especially if you're leaning down to those sub 10% body fat levels. Recovery: Sleep is critical for strength gains, muscle build and losing fat. This is often a very overlooked element of fitness. Get at least 7 hours a sleep at night and that is enough for you not get chronically under-slept. General Strength Training Tips: Stress outside of the gym will influence performance inside of the gym. And when your life becomes too stressful it's normal to experience a slow down of progress. Focus during training is a big one. If you're looking at your phone non stop, checking Facebook, Instagram etc.. you won't be present in the moment. This will influence your strength greatly. Multitasking is a myth. Our brain can only focus on 1 thing at a time, don't forget that. During training your performing complicated movements that require coordination of hundreds of muscles and joints. Another common mistake is not tracking your workouts in a training log. 2 apps I recommend are FitNotes for Android and Strong App for iOS. This is essential because you might be hitting rep PRs without even knowing it. Lastly you wanna be improving your technique and refining it to perfection. If you look at other elite athletes in sports like NBA, NFL they'll watch other elite players plan. And they'll learn from them through mirroring their movements. That's it for the topic of most common mistakes and things you can improve if you're not getting stronger. Enjoy the video and let me know in the comments if you have any questions. Talk soon, Mario For more fitness, nutrition and personal development tips check out: Facebook:   / mariotomicofficial   Instagram:   / mariotomich   Website: https://www.tomic.com Music Used: Phlex - Take Me Home Tonight (feat. Caitlin Gare)    • Phlex - Take Me Home Tonight (feat. Caitli...