How To Make Gains

The more you train the more gainsπŸ“ˆ you will see.

Well not exactly.πŸ™…πŸ½β€β™‚οΈ

There is a point of diminishing returns with training volume and intensity. You may have experienced a period in your training where your weights are steadily increasing, your cardio is getting better and you feel really good overall. Then starts the steady declineπŸ“‰ or the plateaus for weeks on end.

The body works on a stimulus/stress and recovery cycle.

As we train whether it be with weights, cardio, or a combination of the two, we end up creating micro-tears in the muscle and stress the central nervous system.

Rest days coupled with proper sleepπŸ›Œ and nutritionπŸ₯¦, help us recover from that stress so we can come back stronger. After a long period of this (shorter as you get older), you will need a de-load week. We do this in our hour-CrossFit Class at our gym:https://hsecrossfit.com/group-training/

DE-LOAD WEEK

A de-load week isn’t usually just an entire week off, it’s a period in your training where you lighten the loads, volume, and intensity and really let your body fully recover.πŸ€— How much you decrease your load and volume will depend on how experienced you are as an athlete. You will want to eat at roughly maintenance calories for this week and still do some low-intensity cardio each day (like walking) to promote blood flow. Once your body and CNS recover you should come back stronger and less achy to start your next training block.

If you want more direction with your training, apply to work with me https://msgsndr.com/widget/appointment/crossfithse/call I can help you with a program and nutrition to optimize your training.πŸ‘‹πŸΌ

Try this workout

A1. DB Incline press 3×8

A2. Pull-Up 3×10

B1. DB supported row 3×8

B2. DB seated Press 3×6

C1. Tricep pulldown 3×12

C2. Ring Dip 3×10

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