Let's face it we all experience it. No matter how long we train there will be points in which we will not see much improvement. Luckily there are a few different ways to get past this. The idea is to shock you confuse the body into adapting to new stimulus.
Nutrition
- Change it up
- If you are not experiencing muscle gains, try upping your calories by 5% a day.
- If you would like to lose more weight, try lowering your calories with 5% a day .
- Timing
- To increase muscle gains , increase your protein intake after work workouts.
- To lose weight , try not to eat meals late in the day especially carbohydrates.
Training
- Again change it up
- Experiment with different amount of sets and or reps
- Experiment with different weight loads
- Try different exercise equipment these will help to shock the muscles into new ranges of motion. A good example is the Back Widow which allows different angles and grips to train muscles differently.
- Increase your cardio to lose weight. also try different variations of cardio such as HIIT, kettle bells etc .
Rest
- Make sure you get at least 6 hours of good sleep . This is often the most overlooked item of training plateaus.
- Prevent overtraining . Yes this is real. Allow your body to heal. Avoid training the same body parts within 48 hours of each other .
These are just a few things that can help push you past your plateaus. Everybody is different so experimentation is crucial to assess your results. Over time you will be able to be more in tune with your body an increase your efficiency.
