Our Top 5 Tips to Bust Through Any Plateau
Posted on 08th August 2016
You workout faithfully. Your nutrition is dialed in tight. But your progress has stopped. Completely. Nothing is more frustrating than when you hit a plateau.
It doesn't matter if your aiming for muscle gain, an increase in strength or getting shredded, everyone hits a plateau at some point.
The good news guys is that there’s always methods to bust through them so you can keep laser focused on your end goals.
You can hit a plateau for a few reasons. Over training, under training, eating too much, not eating enough, changing your workouts too frequently, or keeping your workouts constant month-after-month...
A plateau is when your body becomes used to things, like the weight training stress or a consistent intake of calories.
Basically guys your body becomes bored.
Lots of things happen when you workout. One thing is that your metabolism changes. So it might need more calories, and if you don’t offer them it can also stall your results.
8 Signs You’ve Hit a Plateau
- Loss in strength
- Failing to feel a "pump" when lifting weights
- Lack of motivation
- Zero progress in the past 2 or more workout sessions
- Flushed in the face (that's a sign of over training)
- Zero progress in muscle gain over the last 2 weeks
- Loss of appetite
5 Tips to Overcome a Training Plateau
These are our top 5 tips to help build new muscle tissue instead of just repairing your current muscle tissue.
1. Plan for 1 Week of Rest and Recovery
Rest is important guys, it’s just as important as your workouts. Your muscles need this time to rebuild and recover from the stress they have endured.
Overtraining causes your entire body to be fatigued, and you know when you get to that point. Make sure you take a few days and let your body get back to where it needs to be.
2. Post Failure Heavy Overloading Method
That’s a bit of a mouthful, eh?! It just means to lift heavier weights for less reps and take longer rest periods.
After a few weeks doing this technique, you should be able to get back to your regular training regime and increase the weight you use.
3. Drop Sets
Drop sets add more volume after reaching to the point of failure within a workout. After maxing out on reps with your current weight, choose a lower weight and do a few more reps. This is very useful for isolated exercises.
4. Superset Training
Gotta love supersets. If you’ve seen some of our YouTube videos you’ll know we are fans.
Supersets are a popular method that combines two exercises for either the same or opposing muscle groups. Perform two exercises back-to-back, with no rest between them.
5. Opt for a New Rep Range
A good program is usually designed for rep ranges to change every 4-8 weeks, if you’ve been working out for a while. This keeps your muscles from getting bored and can overcome a plateau as well as prevent them.
One Thing At A Time
It’s important not to go all out and change everything immediately – or every week. Make small changes within your workouts and give yourself time to adapt and progress with the new exercise strategy.
You probably won’t need to use all of these plateau busting methods at once.
Take it easy and choose the one that can be applied to your current training regime. Then if you happen to hit another plateau, choose another method at then.
After 2-3 weeks of breaking a plateau, you should be able to resume your regular workout program.
Hope that helps with breaking through the plateau guys. Leave a comment below and let us know what you’ll be using to move on to the next level.