How to break through a strength training plateau?
Drinking down protein shakes? Regularly hitting the gym, and still not getting stronger?
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Welcome to the in-famous fitness plateau. But don’t be alarmed they are ways to stop feeling
stagnant and move forward on that fitness quest. The key? Variation/varying workouts…
Remember, as people and individuals gain strength in a specific movement, the body requires
always new stimulus to grow. Research suggests that after anyway from 1 to 6 weeks the body will
adapt to a typical fitness routine.
There is no one reason why gym rats may stop seeing progress from both beginners and
professionals or any type of athlete alike, may see their strength gains start to wane/lower. One
answer is to change things up, find below some tips below to keep making progress and keep things
fresh…
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- Add intensity - slow and steady doesn't always win the race. Try upping the intensity to continue building muscle. Swap out a long slow run with some treadmill intervals and lunges instead of walking to the next exercise machine/station.
- Change the moves - been sticking to the bench press? Try a push up instead. /Unconventional dead-lifts? Switch to the sumo position. This will target the same muscles in a different way.
- Cross train - mixing in a variety of training styles will target different muscles while also challenging the mind. Cross training may even reduce the risk of injury as well, so always ensure you mix up your machines.
- Switch the order - try changing the order of strength training exercises to tire the muscles at different times. (Those push-ups will be a lot harder at the end of the work out.) Just remember bigger muscle groups should almost always be worked first, and avoid saving explosive-based training for the end.
- The theory repetitions - no need to stick to the same number of reps in sets for every move,switch up the number of squats and Superman’s to surprise and challenge the body. Going heavy for fewer wraps? Just be sure to increase weight gradually. Higher weight will stimulate hormones that aid in muscle growth, but adding too much weight on it once could lead to injury.
- Change rest between sets - there’s a big difference between resting for 60 seconds, and the time it takes to fill out an application form. To mix things up in the weight room shorten or lengthen the rest time to affect muscle endurance. Or skip the rest altogether and head into a super set or possibly a circuit.
- Pinpoint the problem - hear some tough love. Hating squats doesn't mean leaving them out. Identify the exercise that causes some trouble and in the words of Nike ‘just do it.’ It’ll only make the body stronger!
- Rest - on those days off, muscles rebuild in stronger formations. So don’t forget to take it easy every now and then, the amount of rest depends on the person really to see that strength develop.
- Keep on keeping on - don’t get frustrated by a lack of progress and never ever give up! Need some reinforcement? Try using a workout journal or up to keep track of workouts-and watch those new PR’s stack up!
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Just a little change will keep the body challenged and that hard work will continue to pay off and don’t forget about the importance of diet too. What happens in the kitchen affects performance at the gym. Make sure to get enough protein, fruits and veggies ensure that you steer clear of too much sugar and simple carbs save the glazed doughnuts for a special occasion with some hard work patients, and a solid game plan, that fitness plateau should be old news.
