3 Reasons You’re Not Getting STRONGER


Plateaus, where whatever strategy, program,
and exercises you’re using no longer works. Although, sure, there might be necessary changes
you need to make to push through these plateaus, mistakes you are making now might actually
be the bigger culprit. Let’s take a look at 3 potential strength
training mistakes you should try to fix now. Number 1, It’s your form. Perhaps attributed to ego lifting and/or fitness
influencers where proper form is as foreign as carbs are on keto. The reason why form is important is not only
because of obvious safety reasons and saving you from awkward looks at the gym, but also
that it will engage and activate the appropriate muscle groups for the exercise. Activation of other muscle groups that shouldn’t
be involved or should only be involved at lower capacities often occur with poor form. These muscles mistakenly end up doing more
of the work than they should, which limits activation and stimulation of the proper muscle
groups, thus lead to poor adaptation. In short, there’s no reason for you to skimp
out on practicing good form. It will help you deliver the training stimulus
to the right muscles, creating the best environment for adaptation and pushing you to even greater
heights in the future. Number 2, you’re not training for hypertrophy
Now this might be confusing for some, especially people new to training, as it’s common to
believe that building muscle and getting stronger should be one of the same. Although the overlap between training to get
stronger and training to get bigger is quite high, there are noticeable differences in
their adaptation mechanisms that require separate types of training. Strength training often involves lifting heavy
weights close to your one rep max, which drives strength-based adaptation mechanisms like
neuromuscular adaptation and skill development. But perhaps the most important factor for
strength gains is actually having more contractile units, the proteins in your muscle fibers
that contract and produce force. This is where muscle growth, or myofibrillar
hypertrophy, comes in. Although lifting heavy can to an extent increase
myofibrillar hypertrophy, it’s probably not the most optimal approach. Building muscle doesn’t REQUIRE heavy lifting,
rather more on increasing work volume and muscular fatigue. Both can very well be achieved with a wide
range of reps and intensities, even the low rep ranges used in strength training. Most commonly, though, it is achieved best
with a moderate approach, using moderately heavy loads hitting 6 to 12 reps per set for
about 3 to 5 sets. This moderate approach allows for achieving
high volume in a relatively short amount of time. Using heavier weights often means needing
more sets to achieve similar volume, which increases session times. It’s also more difficult to reach near-failure
with heavier loads since it might jeopardize proper fatigue thresholds. In short, to get stronger, you’ll also need
to get bigger. When you get bigger, you have more muscles
to work with and adapt for strength. Best approach is to have some sort of periodization,
be it daily or through training blocks, that emphasize phases of strength AND hypertrophy. And finally, number 3, you’re trying to
work through pain. Unfortunately, many of us try to eek out and
push ourselves as far as we can, sometimes to the detriment of our own health when we
ignore pain signals. We need to listen to our bodies when pain
or discomfort arises beyond the feeling of the usual soreness. Working through pain more often than not actually
leads to a worse situation. Plus, pain inhibits complete muscle activation. So not only are we risking hurting ourselves
further but we’re also not able to give full effort in the first place. Best practice is to get your pain checked
by the appropriate professionals, not your local bro trainer, but rather a referral from
your primary doctor, a physical therapist or someone that specializes in exercise-based
pain. After that, come back slowly and meticulously
with your lifting. Start lighter and use more single-joint isolation
exercises before you move back to the big stuff. And there you have it. Three potential strength building mistakes
you are currently making. I know I’ve made mistakes, especially with
the whole pain stuff. But don’t be like me and avoid these mistakes
early. Your deadlift PRs will thank you for it. Let me know about other strength mistakes
you might have made in the comments below. If you enjoyed this video, don’t forget
to like it and share it with your one rep max-loving friends. As always, thank you for watching and GET
YOUR PROTEIN!

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