24/10/2025
ℹ️One of the biggest mistakes people make in the gym is doing the same exercises, with the same reps and the same weights — week after week.
📈At first, your body responds and you feel stronger, tighter, more energetic… but then it happens — you stop seeing progress.❌
This is called “estancamiento” (a plateau) — when your body has fully adapted to the stress you’re putting it under, and there’s no longer a reason for it to grow or improve.
Our bodies are masters of adaptation. Every time we train, we create a specific stimulus — the muscles, joints, and nervous system respond to meet that demand. But if that demand never changes, neither does your body. That’s why progressive overload and periodization (moving through different training phases) are essential for continuous results.
👉🏽Research in exercise physiology shows that muscle growth, strength, and endurance all depend on the concept of progressive overload — gradually increasing training variables like weight, tempo, reps, rest periods, or exercise type.
(Reference: American College of Sports Medicine, 2021; Schoenfeld et al., 2016)
💪🏽When you always do the same 3 sets of 12 reps, your body no longer experiences enough challenge to stimulate adaptation. Over time, this can lead not only to physical stagnation, but also to mental burnout and loss of motivation.🧠
💥Each training phase targets a different system in the body:
⚡️Strength Phase – improves neural efficiency and teaches your body to recruit more muscle fibers for maximum power.
⚡️Hypertrophy Phase – focuses on time under tension and muscle damage to increase size and shape.
⚡️Endurance Phase – builds stamina, balance, and recovery capacity, preparing your body for higher loads later on.
By rotating through these phases (every 4–6 weeks, for example), you keep your muscles guessing and your nervous system adapting — which means continuous progress, better performance, and visible results.
Each one challenges your body differently and keeps you evolving.
