You have been training for a long time in your current training phase and just don't make any progress with an exercise anymore? This can happen from time to time and you certainly don't have to question your whole training. Reasons for this could be exhaustion from too much training or the previous exercises in the training plan, but also weaknesses or imbalances can play a role. Below we will show you 4 ways that can help you improve your training and master the exercise.
1. Change your training order
Changing your training schedule slightly and putting the exercise at the beginning of your workout is a simple way to make new progress. From an athletic point of view, it makes sense to put this exercise at the front of the beginning, so that you can increase in this exercise with full reserves of strength. Try to train a few sessions with the changed plan and you will surely achieve new progress. Currently, the app can't offer such a feature yet, so you have to do your training plan conversion manually.
2. Make a deload phase:
If you train very frequently or maybe even too frequently, a deload phase might make sense. This allows your body to recover and regenerate more extensively in order to make new progress. A deload phase could consist of training 2-3 sessions with your previous training phase or you manually lighten all exercises of your training phase one or two levels for a few sessions. You can set this up using the bullet points next to each exercise. In addition, you have the option to complete your training week with one less session than usual.
3. Don't train too infrequently:
If you train only 1 time a week or very irregularly, the intervals of your training sessions may be too long. As a result, your muscles may not feel challenged enough to adapt and grow. We therefore recommend that you build regularity into your training and train every 3-4 days.
4. Pay attention to these individual factors:
In addition to the above ways to make your training more efficient and master your exercise, other individual factors can also play a role. For example, too little sleep, too few calories, or too much stress. If any of these factors are not working ideally for you, it may well result in you making less progress. Therefore, you should make sure you get enough sleep and eat enough calories to meet your daily needs.