How to break through a training plateau?
If you’ve been hitting the gym consistently but find that your lift numbers have stopped progressing or even moved backward for more than two weeks, you might be facing a training plateau. This can be super frustrating, but it’s a common part of the journey. Let’s dive into what might be causing this and what you can do about it.
What is a Plateau?
In the context of fitness, a plateau is when your progress stalls. With my clients, this usually means their lift numbers stop going up or might even go down for a period of two or more weeks. It’s important to distinguish this from a bad week; everyone has those. A plateau is more persistent and needs some strategic changes to overcome.
Common Reasons for Plateaus
Not Following a Program: If you’re winging it every time you hit the gym, you’re setting yourself up for stagnation. A structured program is crucial for making consistent progress.
Lack of Periodization: Your training should have periods focused on muscle growth and periods focused on building strength. This systematic approach ensures continuous adaptation and growth.
Inadequate Recovery: Recovery isn’t just about taking a rest day. It includes proper sleep, nutrition, and stress management. Skimping on any of these can halt your progress.
Inconsistency: If you’re not consistent with your workouts, nutrition, and recovery, you’re not giving your body a fair chance to adapt and grow stronger.
How to Break Through a Plateau
Eating Enough?: Progress requires fuel. If you’re not consuming enough calories, especially if you’re lean and have been training for a while, your body won’t have the resources it needs to build muscle and strength. How do you know? Your energy levels may tell you this. It’s also a good idea to take daily weigh ins and see how your weight is reacting to consistent intake. If it’s falling…that’s a tell tale sign to increase your calories.
Eat Enough Protein: Protein is crucial for muscle repair and growth. Aim for 1.6x your Bodyweight(kg) in grams of protein if you’re not in a calorie deficit. If you’re dieting, increase this to 2 grams per kg of bodyweight, to help preserve muscle mass.
Execution or RIR issue?: Good form is critical. Poor technique can not only hamper progress but also lead to injuries. Focus on performing each exercise with proper form to maximize effectiveness and safety.
Training intensity matters. If you’re constantly training to failure, you might be overtraining and not allowing your muscles to recover properly. Find a balanced approach that challenges you without overdoing it. RIR 3-1 is perfect.
On the flip side, if you’re undershooting your Reps in Reserve (RIR), you’re not challenging your muscles enough. Make sure you’re pushing yourself within a safe and effective range to stimulate growth.Ensure Stability/no weak points in lift: Being unstable or not having all muscles contribute to the lift, (for example, a weak lock out in a bench press may be because we need to improve tricep strength and size) may mean that we need to add in specific exercises or introduce a phase to improve these attributes.
Manage Stress & Recovery: Recovery isn’t just about rest days. You need to manage stress and take your recovery seriously. This includes proper nutrition, hydration, and mental relaxation and of course, sleep. Incorporate activities like yoga, meditation. If you’re like me and live in Thailand, getting a regular massage is a great way to relax.
It’s worth noting that Alcohol can interfere with recovery and muscle growth. If you’re drinking regularly, it might be worth cutting back to see if it helps you break through your plateau.
Training Adjustments to break out of a plateau
By addressing these common issues, you can break through your plateau and continue making progress. Remember, the key is to be patient and strategic. Everyone hits a plateau at some point, but with the right approach, you can overcome it and come out stronger on the other side.
