Increasing the Resistance or Intensity
By Vishwa on Training
October 10, 2013
In a gym setup, for example, it is paramount to increase the resistance or intensity of the workout. As I had discussed earlier, most beginners experience a rapid increase in strength and muscle mass. Provided they consume a healthy diet that includes huge amount of protein. After a few months of training, however, beginners tend to plateau. Gaining strength and muscle mass is hard.
When beginners start resistance training/weight training most of the initial increase in strength is due to a phenomenon called neural adaptation. This means that the nerves serving the muscles change their behavior. You invariably become stronger but the muscle size may remain the same. Muscle cells, however, respond to continuous resistance training by increasing in size. So, even if you reach a plateau you should know that gains in muscle size are soon to follow. Moreover, there are various ways to shorten the plateau period. This can be achieved by increasing the resistance or intensity, and the suggestions include:
1) Increase the number of repetitions.
2) Increase your workout by 10 or 15 minutes.
3) Increasing the frequency of you workouts–it is, however, done keeping in mind the recovery ability of the individual.
4) Switch to different exercises—use barbells instead of dumbbells.
5) Increase the weight.
6) Change your workout as soon as they adapt to the previous workout to keep your muscles guessing.
There are other various ways to increase the resistance or intensity of the workout. It is, however, beyond the scope of this blog entry, as I realize that increasing the resistance or intensity disguises in various other forms. For example, a fitness enthusiast may lift weights or executes calisthenics for several years. He will, nonetheless, gain further size and strength by involving himself in learning Olympic Weightlifting or gymnastics to which he is unseasoned or unskilled. He, therefore, continues to adapt.