What is the first reaction if the workout stops giving results? You do more training, do exercises, series or reps. You combine with training to bring the desired effect. Often, however, such a plan does not bring any results. So what to do in this situation?
Sometimes, too much intensity is a factor contributing to training stagnation. It is true that using volume or intensity of training is the best way to get out of the hole, but the over-development can lead to the opposite of the intended effect. Overtraining, very often incorrectly interpreted, does not belong to the elements on which you can “turn a blind eye”.
In addition to training, diet is also very important in the progression of training. Inappropriate nutritional values ??that you provide to the body, highly diversified daily caloric pools, eating meals that do not contain adequate micronutrients, or worst of all – too few calories consumed during the day, will not help to build your dream figure. What’s more – even the best workout matched perfectly for you will not bring the desired results if the diet is not suitable for your body.
Suppose you have a well-organized training plan, you are on a positive caloric balance, you eat the right amount of protein, you regenerate properly between workouts, and you’ve found yourself in a point you can not get around. You still hope that the day will come when you will notice progress. However, over time you see that, unfortunately, you have found yourself in a situation where you can not leave. Are there ways to remedy this? The last board of rescue seems appropriate supplements that will allow you to get out of the hole and continue to enjoy the prog.
Remember, however, that dietary supplements have been created to help. Even the strongest funds available on the market will not help if training, diet and regeneration are not appropriate. Supplements should be used when all major growth factors are maintained, never otherwise. If this is not the case – taking all nutrients and supplements to the diet may be associated with money thrown in the mud.
Below are the main supplements that can help you during downtime. The stimulant dose should be used during the first week of supplementation, but only when you have reached stagnation – lack of progress in both strength and muscle gains. After the first week, maintain the maintenance dose. However, if you want to implement the following supplements as an addition to the diet, heightening the increments – omit the stimulant dose.
Of the three main branched chain amino acids (valine, leucine and isoleucine), leucine is the most important because it has the unique ability to stimulate protein synthesis. After getting into muscle cells, it participates in key biochemical processes that cause an increase in the number of muscle proteins. The result is faster weight gain.
Leucine supplementation reduces the risk of muscle fall. In addition – the main of the branched chain amino acids – leucine, thanks to the possibility of decomposition, is used during physical exercise as energy. A low content of leucine in the body can lead to much smaller increments, or worse – to lack of progress. What’s more – leucine is not only one of the components constituting the main building material, but it plays an important role in muscle building processes. Appropriate doses of this amino acid in the body increase the secretion of the anabolic hormone insulin, important for the processes responsible for growth.
Booster dose Take 7g leucine 5 times a day. Just after waking up, after breakfast, before training, after training and before going to sleep.
Maintenance dose. Use 5grams of leucine 3 times a day – just after waking up, before training and after training.
Glutamine is the most abundant amino acid found in skeletal muscle. Supplementation with glutamine enhances the action of other amino acids in protein synthesis processes and muscle mass growth. In addition, glutamine helps to obtain optimal amounts of water, glycogen and other nutrients from the blood to the muscle cells, where they can be fully used. It will help you to be bigger and stronger.
However, the most important use of this amino acid is the use of glutamine as a fuel for the immune system and support in maintaining the proper function of the digestive tract. This is very often overlooked, especially among young gym adepts (the long-running illness may offset the effects developed over the past weeks).
The stimulating dose To provide the muscles with a high dose of glutamine, in the initial period of supplementation, take as much as 40 grams a day in four portions. Here, after waking up, before training, after training and before going to sleep.
Maintenance dose. Apply 5grams of glutamine 4 times a day, at the same times of the day as for the stimulant.
Arginine is known by everyone as an effective nitric oxide (NO) enhancer – an ingredient contributing to the maximum muscle pump. For this reason, in practically all pre-workout supplements you can find different variations of this ingredient (L-arginine, arginine alpha-ketoglutarate, arginine ethyl ester, etc.). Amazingly, arginine is not just a pumping substance. It helps to increase the level of circulating NO gas molecules, which widens the blood vessels, and thus increases the supply of oxygen, nutrients and anabolic hormones to the muscles being trained. The effect of this is increased protein synthesis and accelerated regeneration process. The last, equally important advantage of arginine is its help in drawing water through muscle cells and increasing the released growth hormone by the body.
The stimulating dose During the period of arousal you can use arginine up to 4 times a day for 5 grams – before breakfast, after lunch, before training and before bedtime.
Maintenance dose. The maintenance dose should not exceed three servings per day for 3 grams each. It is best to take it before breakfast, before training and before bedtime.
Creatine should form the basis for all strength training people. It is the strongest, legal supplement in the world. Creatine is based on providing extra energy to muscle cells. Thanks to this, you will be able to perform more repetitions or lift a greater weight, which in turn will contribute to muscle growth. In addition, creatine (especially creatine monohydrate) supports the absorption of water into muscle cells, thanks to which the muscles look and feel fuller. Recent research shows that creatine can have a direct effect on increasing growth by increasing new muscle cells and increasing the level of insulin-like factor I.
Booster dose For creatine, there is no need to apply a saturating phase. Often, such information can be found on the packaging of companies producing this supplement. It should be treated as a marketing gimmick.
Maintenance dose Take 5grams of creatine twice a day. On workout days before and after training. On non-workout days, take 5grams of creatine before breakfast and 5grams of creatine in a different time of the day, between meals.
Extract of green tea
Green tea contains a group of compounds called catechins, which are responsible for most of the antioxidant properties. Due to the strong antioxidant effect, green tea helps to capture a large amount of harmful free radicals formed during intense exercise. The strongest catechin, commonly called EGCG, is 100 times more powerful antioxidant than vitamin C. In addition, EGCG helps to speed up metabolism and increases the amount of fat used as fuel during training. The combination of catechins along with caffeine contained in green tea (in a 200ml cup it can be as much as 40mg) gives the ideal natural metabolic enhancer.
Dosage stimulant Drink one cup of green tea for breakfast, lunch and dinner. Pre-workout and after training, take 250-500mg of green tea extract.
Maintenance dose Drink one cup of green tea for breakfast. Before training, take 250-500mg of green tea extract in the form of a supplement.