druncanwaria
New member
Tatyana said:Congrats on your gains.
What I would suggest is that you learn to train smarter rather than harder.
I think one of the biggest mistakes that newbies make is over-training.
Muscle doesn't grow when you are training, it grows when you are resting/recovering.
If you are stalled, I would suggest dropping down to a three or four day a week split (take more rest days between training sessions) for a couple of months and see how you get on.
You also need to change how you train, often called periodisation or contrast training.
Most people have a mix of slow and fast twitch muscle, and they respond differently to different types of weight training, so mixing/chopping and swapping between:
low reps, heavy weight
high reps/volume training
super-setting
drop-sets
pre-exhausting the muscle
can also stimulate new gains.
and to a lesser extent even doing the same exercises a bit differently can help stimulate the muscle more Eg- instead of sitting down for bicep curls try standing up..