我的培訓無法再進步了!


1

我已經從事此程序已有一段時間了。在技​​術方面有一些進步,但過去三個月我的身體似乎沒有變化。

換句話說,我在執行程序的能力上確實取得了一些進步,但是我看起來仍然很平均。

這是我的程序:每週訓練3-4天(現在是4天,以前是3天)

第1、2和3天:

3套:

10個引體向上

50秒壁式坐姿

30個反向浸水(18kg)

30下蹲(上升時舉起頭頂18公斤)

20個俯臥撑

10個引體向上(我在第三盤失敗了,可能做4個,然後我不得不停下來再做兩個,依此類推)

10條懸腿抬起

10次顛倒的肩膀按壓

Abs:

30次仰臥起坐

30輛自行車c。

30次腳趾觸摸

20個反向abs

15個側板提臀器向右

30次仰臥起坐

15個側板臀部提舉器

40俄羅斯風情

30次自行車仰臥起坐

右15個斜v-up

20次仰臥起坐

還剩15個斜v-up

腿抬高20

加上30分鐘的跑步時間

在第四天,我通常會做一些技術工作(手架或打字機引體向上或頭部吊架引體向上),並以11 km / h的速度慢跑1小時

在我休息的日子裡,我嘗試做100次俯臥撑(2組,每組50個)

我不帶任何物質。有時我吃蛋白質棒。我每週喝一次。關於為什麼我看起來平均水平以及為什麼看不到任何收益或腹肌脂肪的想法?

更新:三個月前我還沒有開始練習運動。我的身體很健壯,希望在保持肌肉質量不變的情況下將體內脂肪減少到7-8%。在過去的2.5個月中,我一直在執行此特定例程。我9個月前從無法進行引體向上或引體向上開始。感覺就像最近(過去3個月)一樣,我沒有看到與前6個月一樣的進度。我也感到疲倦,有時在健身房頭暈。有人會建議使用燃脂器來減少最後4-5%的體內脂肪嗎?

2

You're plateauing because you have no variety in your routine, and you're not losing belly fat because you're not in a caloric deficit. You look average because your training program isn't challenging enough. If such a simple program gave great physiques, everyone would be shredded!

Additionally, if you can do 20+ reps of something, stop doing it that way. Find a way to add resistance or make the exercise more challenging. At 20+, you're not really training strength any more, but rather endurance.

Go back to the basics. I can't speak too deeply here, but I would criticize whomever made that program. Find one that is made by someone who knows their stuff, such as Starting Strength or Stronglifts5x5.


3

First of all, working out for 3 months is a very short amount of time to notice significant differences, so there might be changes to your body that you haven't noticed. You might have become stronger without it showing yet, you might have become faster without you noticing it during your workouts.

Secondly, if you want to look good, because I think that's the type of progress you're referring to in your question, food is a huge deal. You should atleast have a balanced diet and some sort of target as to how many calories you need to either lose fat or gain muscle.

Thirdly, switching up your routine is an important key to improving your fitness or physique. If you've been doing the same workout for 3 days a week for 3 months in a row, you might want to change that up. I would suggest doing different workout every day of the week and changing those around every few weeks. (every 6 to 8 weeks is a good start)

You can do this in the way of incorporating new exercises, changing up the order in which you're doing the exercises you're doing and switching around the weight/amount of reps you're doing per set.

If you have more questions let me know, I'm happy to help.