Ways to overcome a plateau:
1. Diet: overlook your diet to make sure you are getting enough calories (the right ones too, no cheating) for optimum muscle growth
2. More resistance: an old saying among bodybuilders advises, “Go heavy or go home.” This statement reflects the training philosophy of lifting heavy resistance to build size. The more resistance used, the bigger the muscles will become.
3. Forced reps: Forced reps are an advanced training method that extends a set past the point of failure. A training partner or f your free hand helps finish the repetition after your muscles fail. You can apply as many as 3 forced reps to an exercise if you use them correctly.
4. Controlling the negative: the eccentric portion of a repetition is when the weight returns to its starting point. This is also referred to as the negative part of a repetition. Many exercise physiologists have theorized that the negative portion of each rep causes the most damage to the muscle fibers, which later contributes to their growth. It is also agreed that the negative part of the repetition builds strength and power more than the concentric part of a repetition.
5. Power rack partials: another technique for improving strength on the basic exercises is partial repetition in a power rack. Placing the pins at a specific location in a power rack limits the range of motion for an exercise, allowing partials reps.
6. More Volume: as you move past the beginning stages as a bodybuilder, one way to make your workouts more intense is to add exercises and, consequently, more sets.
7. 10 sets of 10.
8. Resting less in between sets!!!!
9. Super sets: another method for completing a workout at a faster pace is to use supersets. A superset consists of 2 exercises with no rest between the two movements. Supersets can involve exercises for opposing muscle groups or two exercises for the same muscle group.
10. Preexhaustion: another method of superseding is to combine two exercises for the same muscle group. This is called preexhaustion and uses an isolation exercise super settled with a basic exercise to exhaust a muscle to failure.
11. Drop sets: drop sets are an excellent way to increase intensity. After reaching failure in a set, the lifter uses a lighter weight for the next set back to back.
12. More sleep and rest!!!!
13. Supplements!!!!!!!
1. Diet: overlook your diet to make sure you are getting enough calories (the right ones too, no cheating) for optimum muscle growth
2. More resistance: an old saying among bodybuilders advises, “Go heavy or go home.” This statement reflects the training philosophy of lifting heavy resistance to build size. The more resistance used, the bigger the muscles will become.
3. Forced reps: Forced reps are an advanced training method that extends a set past the point of failure. A training partner or f your free hand helps finish the repetition after your muscles fail. You can apply as many as 3 forced reps to an exercise if you use them correctly.
4. Controlling the negative: the eccentric portion of a repetition is when the weight returns to its starting point. This is also referred to as the negative part of a repetition. Many exercise physiologists have theorized that the negative portion of each rep causes the most damage to the muscle fibers, which later contributes to their growth. It is also agreed that the negative part of the repetition builds strength and power more than the concentric part of a repetition.
5. Power rack partials: another technique for improving strength on the basic exercises is partial repetition in a power rack. Placing the pins at a specific location in a power rack limits the range of motion for an exercise, allowing partials reps.
6. More Volume: as you move past the beginning stages as a bodybuilder, one way to make your workouts more intense is to add exercises and, consequently, more sets.
7. 10 sets of 10.
8. Resting less in between sets!!!!
9. Super sets: another method for completing a workout at a faster pace is to use supersets. A superset consists of 2 exercises with no rest between the two movements. Supersets can involve exercises for opposing muscle groups or two exercises for the same muscle group.
10. Preexhaustion: another method of superseding is to combine two exercises for the same muscle group. This is called preexhaustion and uses an isolation exercise super settled with a basic exercise to exhaust a muscle to failure.
11. Drop sets: drop sets are an excellent way to increase intensity. After reaching failure in a set, the lifter uses a lighter weight for the next set back to back.
12. More sleep and rest!!!!
13. Supplements!!!!!!!
