plateau…. it’s very common in the body building industry. no matter how smart you are or how hard you train there always comes a time where you hit this barrier and it seems like you can’t go any further. so this brings me to my next point. what do you do now, change up your workouts, change up your diet…? please share your strategies on how you overcome plateau..
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plateau
I change up my workouts every three weeks. I alternate between whole body workouts, upper and lower body splits, split body workouts, drop sets, low rep high weights, high rep low weights, and metabolic training.
By changing up workouts every three weeks, I keep my body guessing which prevents me from plateauing.
I also manipulate my diet by carb cycling and I have a cheat meal on the weekend to shock my metabolism.
How do you prevent plateatuing ??????
By changing up workouts every three weeks, I keep my body guessing which prevents me from plateauing.
I also manipulate my diet by carb cycling and I have a cheat meal on the weekend to shock my metabolism.
How do you prevent plateatuing ??????
These are some examples on how to change up your workout routine from preventing your body from plateauing and adapting
* Drop sets: Perform a set to failure or near-failure, lower the weight and perform more. Repeat until you couldn’t push or pull a pillow off your body.
* Unilateral training: Help’s build symmetry by zeroing in on each muscle group. This will give your body equal opportunity in training by preventing one side of your body from over compensating
* Multi-direction: Change up your plain of motions. Example back squats, lateral squats, Front lunges, back lunges.
* Change your tempo: Push the weight up as fast as possible and down slow, bring the weight up as slow as possible and down fast, push the weight up and down as fast as possible, push the weight up and down as slow as possible.
* Clusters: Do 2 reps and hold the second rep at the top for 10 seconds do 2 more reps. Repeat 4-5.
* Change up your workout equipment: Kettle bells, medicine balls, barbells, dumbbells, cable machines, smith machines, hammer strength machines, resistance bands, your own body weight, exercise machines, flat bench, incline bench, decline bench, Pilates machine, squat racks
*De-load week: Go easy in the gym for a week. Examples: instead of doing bench press do chest press machine, push ups on the floors, lower the weight and intensity.
* Change your rep range: heavy weight low reps, low reps heavy weight, Max lifts which is 70-80% of your 1 rep max
* Giant sets. Giant sets are a combination of exercises for one body part performed consecutively without rest
* Progressive over load: Each week increase the weight or rep range on a particular exercise
* Mix up your training style: Include plyometrics training, metabolic training, tabata training, high intensity interval training, interval training, low intensity interval training, circuit training
* Change up your intensity, speed, durations, and frequency of each exercise
* Pyramiding: Adding more weight to each following set
* Rest/Pause: Lifting 85 to 90% of your one rep max, do 3 reps and rest for 30 seconds. Then lift the same weight again for 2-3 reps and rest for 45 seconds. Then do 2 reps and rest for 60. Lift 1-2 reps, rest for 90 seconds and finish it off with 1 repetition
* Compound sets: perform two exercises for the same body part, one after the other, with no rest in between.
* Forced reps: Forced repetitions are having somebody spot you while you push through a set heavier than you’re normally accustomed to. Your last reps often end with the spotter helping you out so you can finish your set.
* Drop sets: Perform a set to failure or near-failure, lower the weight and perform more. Repeat until you couldn’t push or pull a pillow off your body.
* Unilateral training: Help’s build symmetry by zeroing in on each muscle group. This will give your body equal opportunity in training by preventing one side of your body from over compensating
* Multi-direction: Change up your plain of motions. Example back squats, lateral squats, Front lunges, back lunges.
* Change your tempo: Push the weight up as fast as possible and down slow, bring the weight up as slow as possible and down fast, push the weight up and down as fast as possible, push the weight up and down as slow as possible.
* Clusters: Do 2 reps and hold the second rep at the top for 10 seconds do 2 more reps. Repeat 4-5.
* Change up your workout equipment: Kettle bells, medicine balls, barbells, dumbbells, cable machines, smith machines, hammer strength machines, resistance bands, your own body weight, exercise machines, flat bench, incline bench, decline bench, Pilates machine, squat racks
*De-load week: Go easy in the gym for a week. Examples: instead of doing bench press do chest press machine, push ups on the floors, lower the weight and intensity.
* Change your rep range: heavy weight low reps, low reps heavy weight, Max lifts which is 70-80% of your 1 rep max
* Giant sets. Giant sets are a combination of exercises for one body part performed consecutively without rest
* Progressive over load: Each week increase the weight or rep range on a particular exercise
* Mix up your training style: Include plyometrics training, metabolic training, tabata training, high intensity interval training, interval training, low intensity interval training, circuit training
* Change up your intensity, speed, durations, and frequency of each exercise
* Pyramiding: Adding more weight to each following set
* Rest/Pause: Lifting 85 to 90% of your one rep max, do 3 reps and rest for 30 seconds. Then lift the same weight again for 2-3 reps and rest for 45 seconds. Then do 2 reps and rest for 60. Lift 1-2 reps, rest for 90 seconds and finish it off with 1 repetition
* Compound sets: perform two exercises for the same body part, one after the other, with no rest in between.
* Forced reps: Forced repetitions are having somebody spot you while you push through a set heavier than you’re normally accustomed to. Your last reps often end with the spotter helping you out so you can finish your set.
i do whatever it takes to keep the body guessing… changing up workouts basically every week and then returning to that workout a few weeks down the road. constantly changing my diet by increasing my proteins, carbs, and fats. And i have really noticed by changing up what days i take off has really helped.
i dont change anything as long as i’m still making strength gains every time i perform a certain exercise whether it be an extra rep or added weight or both. I’m using DC training right now. and i’m having great results so far. even if i’m only increasing my lifts by 2.5-5lbs or getting an extra rep i’m making progress. when i see that i’m no longer making any progress then i’ll switch to a new exercise. i keep an organized log book and know exactly what to strive for and when i’m at a sticking point.
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