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The greatest highs I\u2019ve ever experienced come from when I am going through periods of incredible weightlifting gains.\u00a0 During these times, it\u2019s like I can look in the mirror after every workout, and realize that I\u2019m going to pack on pounds of thick, dense muscle within weeks.\u00a0 I feel unstoppable when undergoing these stretches of unbelievable muscle growth, and begin contemplating dreams of stepping onto the Mr. Olympia stage someday.<\/p>\n
But as is with life, every high is always followed by a low.\u00a0 And in the case of my muscle gains, the lows come in the form of weightlifting workout plateaus.\u00a0 When I\u2019m in the midst of a workout plateau, it seems as if I am beating my head against the wall, and lifting weights is a waste of time.\u00a0 In some cases, it feels like I\u2019m taking a step back while bodybuilding.\u00a0 Obviously, this is a horrible feeling to me \u2013 or any bodybuilder \u2013 and it is one that I\u2019d like to avoid feeling altogether.<\/p>\n
Fortunately, I\u2019ve found ways over the years to minimize my workout plateaus, and continue on to incredible growth.\u00a0 And I definitely want to share my methods for overcoming training and weightlifting plateaus later.\u00a0 But first, I\u2019d like to share what some of our fellow bros from EliteFitness.com have had to say on how they overcome workout plateaus.<\/p>\n
EF Members\u2019 Advice<\/strong><\/p>\n \u201cConanX\u201d was the first person to offer advice on how to overcome a plateau, and he gave some damn good advice too!\u00a0 ConanX wrote, \u201cI found when I cut the amount of sets and exercises back, and focused more on the basics while going heavy with lower reps, I seemed to put on some extra thickness. \u00a0I also combined this with adding some extra cals in my diet. \u00a0It helped me to actually grow though PCT.\u201d<\/p>\n ConanX\u2019s method of cutting sets while concentrating on form and increased weight is certainly one good way to switch things up, and rip through a lifting peak. \u00a0\u201cpavlenko\u201d has been fortunate enough to have avoided any major plateaus, but gives much the same advice as ConanX in saying, \u201cHaven\u2019t had to go through a plateau, but found that lifting heavy basic movements always helps me keep progressing in my lifts.\u201d<\/p>\n \u201csweed\u201d seems to agree with both pavlenko and ConanX as far as concentrating on form goes, but doesn\u2019t prescribe using heavy weight since he said, \u201cEase off the heavy lifting and lighten it up to keep slow form under control.\u00a0 Concentrate on really squeezing the muscle.\u201d<\/p>\n For those who are primarily concerned with weightlifting, \u201cFatboyl984\u201d gives some excellent advice here by writing, \u201cWhen I\u2019m stuck at a certain weight with something (let\u2019s say bench for example), I\u2019ll go to dumbbells for about 1 month, and not touch a barbell for any press. \u00a0I get way stronger with dumbbells. \u00a0Then, when I go back to barbell exercises like bench, I\u2019m usually a little weaker at first. \u00a0But I\u2019ll get my strength back in about 2-3 weeks, and than I\u2019ll break my record shortly after that.\u00a0 So pretty much, switch it up.\u201d<\/p>\n If all else fails, you can always go with the advice that EF member \u201cCK\u201d gives.\u00a0 CK\u2019s method for blowing past a lifting peak is simple: \u201cEat and lift till you feel like puking!\u201d\u00a0 Here are some methods I use for breaking through plateaus that don\u2019t involve puking.<\/p>\n Change Lifting Techniques<\/strong><\/p>\n While getting back to the basics and concentrating on form can certainly be one good way to get back on track, I like to go the opposite ways sometimes in changing my lifting technique.\u00a0 Now I\u2019m not advising that you do anything crazy like attempting to do bench presses with boxing gloves on, but a few changes here or there can be very beneficial.<\/p>\n For instance, if you were doing military presses, you could pause halfway in the repetition for a second, and then continue with the motion.\u00a0 Likewise, if you were doing lunges, you could pause on the way back up, and hold it there for a second.\u00a0 You can get pretty creative when changing your techniques, but just make sure to be safe when doing so.<\/p>\n Switch the Time or Days when you Work Out<\/strong><\/p>\n Keeping on a strict training schedule is definitely a good way to keep you in the gym day after day.\u00a0 However, this may not be the best idea when you\u2019re struggling to make gains.\u00a0 So changing the time and\/or days when you work out can have a revitalizing effect on your bodybuilding.<\/p>\n If you go to the gym on Monday, Tuesday, Thursday, and Friday, try switching to a Tuesday, Wednesday, Friday, Saturday schedule.\u00a0 Also, if you work out in the daytime, consider doing your workouts in the evenings.<\/p>\n Change Volume and\/or Weight<\/strong><\/p>\n As ConanX and pavlenko both alluded to, one great way to overcome a plateau is by change your volume and\/or weight. \u00a0Some people just don\u2019t gain as much muscle mass with high volume workouts because they\u2019re over training.\u00a0 So an excellent solution to this problem is to drop the amount of sets and\/or reps you\u2019re performing while increasing the weight.<\/p>\n For example, if you\u2019re doing 4 sets of 12 reps on each exercise, you would cut back to 3 sets of 8 reps while increasing the weight.\u00a0 On the other hand, if you\u2019ve plateaued on 3 sets of 6 reps, you would increase the volume and lighten the weight to get a breakthrough.<\/p>\n Manipulate your Diet<\/strong><\/p>\n Another thing I like to do when working past a training plateau is change my diet up.\u00a0 One key to remember with this is that your protein intake should remain the same (mine is normally around 1.5 grams per pound) while carbs and fat can be manipulated.<\/p>\n For an example, let\u2019s say I was coming off a period where I was trying to lose fat by cutting down on my fat and carbs intake.\u00a0 Since I would be stuck at a plateau, I\u2019d increase my carbs by 25% and my fat intake by 5%.\u00a0 By doing this, I would be giving myself the extra carbohydrates I needed to build more muscle, and experience a breakthrough.<\/p>\n Keeping Genetics in Mind<\/strong><\/p>\n Since no two people are alike, genetics in bodybuilders differ greatly!\u00a0 Some bodybuilders may be able to lift and train for years before ever hitting a peak, while others might hit their plateau after two or three years of training hard.\u00a0 But the important thing to remember is that you can eventually overcome any plateau provided you make changes and are patient with future results.\u00a0 As long as you don\u2019t ever let a plateau defeat you mentally, you\u2019ll always find a way to experience gains physically!<\/p>\n Here's some links for further discussion on the EliteFitness.com Forums.<\/p>\n Workout Plateau Share Your Tips to Get Over a Weightlifting or Bodybuilding Plateau<\/a><\/p>\n i am at a plateau, how long should i eat at maintenance?<\/a><\/p>\n How to break through a deadlift plateau<\/a><\/p>\n Can anyone help with a plateau?<\/a><\/p>\n Please help me past this plateau.<\/a><\/p>\n Plateau...<\/a><\/p>\n Having problems cutting... plateau?<\/a><\/p>\n deadlift plateau advice-<\/a><\/p>\n bench press plateau weight falling help<\/a><\/p>\n Stuck at plateau for bulking up- got 2.5 weeks left<\/a><\/p>\n HELP! Plateau in cutting phase!<\/a><\/p>\n Deadlift Plateau<\/a><\/p>\n I have reached a plateau.<\/a><\/p>\n I'm a competitor..but think i reaches the dreaded Plateau<\/a><\/p>\n Plateau by week 4 of my 6 week cycle?<\/a><\/p>\n My plateau and deloading (first time)<\/a><\/p>\n have hit mass plateau, strength continues to improve though<\/a><\/p>\n Bust My Plateau<\/a><\/p>\n Possible chest plateau with 5x5\/5x3 what to do now?<\/a><\/p>\n I have Hit a Chest Plateau(strength) Any help for Getting Over It?<\/a><\/p>\n Cutting Diet Plateau<\/a> Could you really handle having the huge, ripped, muscular body of a top bodybuilder, model or elite athlete?<\/p>\n
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