When it comes to bodybuilding performance, most practitioners experience the feared plateau. It is frustrating to know that, despite all the training effort and commitment, the outcome is still not noticeable.
In spite of this, the good news is that it is achievable to break through this stage with practical modifications! Whether it is checking your exercise routine or modifying some habitual and dietary routines, it is achievable to continue progress and break through frustration.
If you are committed to your workouts and still don’t see any progress, now is the time to find ways to get back to square one. Check out 7 strategies that will optimize your performance in bodybuilding!
7 initiatives that will help you improve your bodybuilding performance!
Although strength training is one of the best paths for those seeking hypertrophy or weight loss, at some point, you will experience stagnation.
Even though it may be a demotivating phase, know that this is a good opportunity to consider new strategies that can help you improve your performance.
Good performance in bodybuilding does not depend solely on the training itself, as some factors – which are interconnected – can influence the results. To help you overcome them, see the list of 7 initiatives to improve your performance:
1. Divide your diet
Dividing your diet is essential for both those looking to lose weight and those looking to gain muscle mass.
If the focus is on weight loss, it is important to distribute your food intake in accordance with your training times, so that a spike in hypoglycemia does not occur .
Now, if the focus is on hypertrophy for muscle gain, avoid heavy meals before training. When exercising on a full stomach, you may feel pain and discomfort , which can impact the quality of your workout and, consequently, your performance.
Therefore, by maintaining a well-distributed menu throughout the day, you not only improve your performance, but also contribute to the continuous evolution of your results!
2. Work on load progression
One of the secrets to improving performance in bodybuilding is the progression of loads. Gradually increasing the weight of exercises is essential to stimulate muscle growth, preventing the body from adapting to standardized stimuli .
The tip is to write down the loads during each workout, so that you have an idea of the progression . In addition to avoiding stagnation, this monitoring helps in the construction of sheets that are more appropriate to your reality.
3. Eat the right amount of protein
Proper protein consumption forms the building block for building muscle. Research that has been published in the Sports Medicine Open journal suggests that, in order to aid in the growth of muscle mass, consuming around 1.5 grams of protein per kilogram of body weight every day is advisable. Therefore, an individual who weighs 80 kg should consume about 120 grams of this macronutrient every day.
Yet, this figure does not equate to precisely 120 grams of meat . In reality, it is like this: chicken breast has 23 grams of protein per 100 grams of meat. So, to achieve your daily target, understand which foods on your menu are rich in this macronutrient and watch food labels so that your daily need is sufficiently fulfilled.
4. Prioritize a good night’s sleep
Rest is just as important as training. During sleep, the body recovers, repairs muscles and releases hormones that help muscle growth. Therefore, try to sleep between 7 and 9 hours per night.
Additionally, recovery techniques such as stretching, massage, and ice baths can help relieve muscle tension and speed recovery , ensuring you’re always ready for your next workout.
5. Drink at least 2 liters of water a day
The World Health Organization recommends that daily water intake should be approximately 2 liters for a healthy adult.
But it is worth mentioning that the body loses, on average, 2.6 liters of water per day, taking into account perspiration, breathing and urinary excretion. Thus, proper fluid replacement is crucial in order to avoid dehydration and, as a result, contribute to bodybuilding performance. A good habit is to always carry a bottle of water with you .
6. Set realistic goals
In addition, to better your performance in bodybuilding, you should set short, medium and long-term goals, exactly so that you can observe the progress you achieve over the months. This makes for a good cycle that makes you continue striving hard.
Do remember that everybody is different, and that your own reality needn’t be set in relation to anyone else’s. Hence, speak with the experts working in your support system, so that you are able to frame pragmatic goals so that you are not frustrated along the way.
7. Always listen to your body
Paying attention to your body’s signals is crucial to avoiding plateauing. This means recognizing when you’re feeling fatigued or overwhelmed, and adjusting your routine as needed. Ignoring these signals can lead to potential injuries and subpar performance, which can only add to your disappointment with your workouts.
In addition to listening to your body, learn to be flexible with your routine. If necessary:
- Change your training day.
- Opt for additional rest.
- Modify your exercises.
This allows you to stay motivated and avoid feeling stuck in a monotonous sequence.
Finally, remember that every small step forward counts as a step towards better results. So, celebrate your achievements, no matter how small, as this will help you stay motivated, even when faced with challenges!
