For your muscles to grow, they need a stimulus. In bodybuilding, weights are used as the primary stimulus. When starting as a beginner, you will likely see quick results in muscle growth. However, progress may decline over time or reach a point where
further growth is no longer occurring. This is because your body adapts to the stress provided by the weight you are lifting. You must integrate a larger weight that offers a powerful stimulus if you want to advance farther. Instead of raising the weight, which is more efficient, many novices make the error of increasing the amount of reps or workouts. Many beginners make the mistake of increasing the number of reps or exercises instead of increasing the weight, which is not as effective. Hans Selye, a Swedish scientist, introduced the theory of ‘General Adaptation Syndrome’ which explains how our body responds and adapts to stress, which can be useful in bodybuilding. This theory suggests that any stressor can significantly impact our body, causing an imbalance in our daily routine. There are three stages or reactions to stressors: the alarming stage, the resistance stage, and the exhaustion stage.

An Alarming stage is the body’s initial response to stress, which manifests as physical symptoms such as muscle soreness, fatigue, and a slight increase in strength.

Our bodies start to quickly recuperate and acclimatize to stress within a few days. At some point, muscle discomfort and fatigue gradually subside, and growth begins.

Resistance is a stage that demands intellect to alter and amp up stresses in order to keep the body from maintaining equilibrium. The body adapts to the same stressor, therefore using the same weight, exercises, and repetitions won’t lead to further muscle growth.

Nobody wants to reach the Exhaustion stage, which is the final stage. At this point, the body’s capacity to handle stress fails, making muscular growth impossible. As a result, the body becomes exhausted and does not recuperate, which contributes to more muscle loss. Once a person reaches this point, it is best to take a break for two to three days. If you find that you are constantly tired, try returning to your training slowly after taking a few days off to recover. Otherwise, you risk being tired all over again.