Plateau Blasting Training Tips
Hitting a fitness plateau can hinder results, and hurt your motivation.
If you’re hitting a wall with your training results, and you want to get back into it, try these few tips to break that wall and get back to getting the results you want!
Why Did You Hit a Plateau?
First off, a training plateau is when you are no longer progressing in your workouts. You’ve stopped getting stronger, or you’re not seeing any added muscle growth. A big part of why people hit plateaus is they are no longer modifying their training programs or nutrition plans. The body begins to get comfortable, and stays comfortable until you make some changes. The trick is to give your body new muscles to work instead of just working the muscle tissue that’s already been built up.
How to Change Your Training
Start by changing a few things in your training and continue to adjust accordingly if your results continue to plateau. First off, always try taking a recovery week of rest especially since your muscles actually grow when you rest and re-fuel properly. Some advantages of doing this:
- Proper muscle recovery and repair time
- Gives your joints and ligaments a break
- Go back to the gym refreshed, and with more motivation than before
- Plan another rest week 8 weeks out to give you a marker to aim for
Now, when you get back in the gym try mixing up your workout by making some of these changes:
Post-Failure Heavy Overloading
On a final set of a bench press, or any other workout, rest for 20-25 seconds and then pump out as many more reps as you can. The key is to coax the body into doing more. Little by little you’ll chip away and be able to break through a plateau
Add additional volume after not being able to do a whole work set. Take your normal weight set, and drop it down by 1/3 of the weight with less reps. Then drop the weight again, and keep the same reps. Drop the weight set one more time and maintain the reps. Each time you drop the weight it should be about 1/3 lighter than the previous weight.
Choose a New Rep Range
If you’ve been consistently doing straight sets of 4 with 10 reps, change it! Instead, do 4 sets with 12 reps, or 3 sets with 8 reps. If you’ve been doing the same type of circuit with the set reps for each exercise, change your reps each time you get back to the same exercise. Try lowering the weights for some exercises, but upping the weight for others. The more you change your workout and add variation, the more likely you’ll bust through your training plateau.
Remember when you hit a training plateau, don’t become discouraged, but rather take a week of rest and plan out a new strategy for your workout. You’ll be well on your way to getting stronger and seeing those results!
Post Your Reply
Your e-mail is never published nor shared. Required fields are marked *