For any athlete there comes sooner or later time when habitual trainings cease to bring desirable result. Power indicators and muscle bulk cease to grow. In that case it is necessary to introduce certain amendments in the training complex and the diet.
First of all, at the beginning of stagnation in results it is necessary to understand whether the athlete of drove into the condition of overtraining which first signs is the hyporexia, insomnia and chronic fatigue. In that case just it is necessary to take the two-week break in trainings and to allow the organism to recover and be restored. Then it is possible to start occupations again, having lowered at the same time load of 15-20%.
Increase in power indicators can achieve, having concentrated the attention on general exercises: to stanovy draft, squats, bench press. Each of them should be carried out not more often than 1 time a week, and or stanovy it is better to do heavy squats to not thicket of 1 time in 2 weeks. Exercises need to be done on 5-6 repetitions in 3 working approaches. It is important that the last approach was made to the full, i.e. on the maximum number of repetitions. Only in this case the mechanism of growth of muscles will be started.
If there is desire to increase force in some one of general exercises, for example in the bench press, that is sense to lower loadings in stanovy and the squat. So the organism will be tired less and all reserves will go for growth of the muscles involved in the press. After the desirable result in the bench press is achieved, it will be possible to lift without effort indicators in other exercises to the previous level. It is also necessary not to forget to do drivings on the single maximum, at least 1 time in 2-3 months. They perfectly I stimulate growth of force. Sometimes after the successful driving it is possible to add to the operating weight of 2.5-5 kg without decrease in number of repetitions. Sometimes the reason of delay of growth of indicators is what to the organism becomes insufficiently used amount of proteins and calories. With growth of indicators and force the need for them increases, so, it is necessary to increase also their consumption. Perhaps, it is worth paying the attention to sports food, for example the protein or the geyner. Besides, growth of power indicators is promoted by intake of such medicines as creatine, caffeine, beta alanine. Thanks to these additives it is possible to increase power indicators by 10-15% at short notice.