One of the main goals of everyone is to improve and progress. However, the reality is that the body can often be a stumbling block. Now that we are heading towards the end of the Redcon1 Transformation Challenge, you may be hitting this wall. Regardless if it is a strength, stamina, muscle gains or just overall progress, the human body tends to adapt. Whether, we’re talking about metabolism or muscle mass, its goal is to maintain a normalized state and stability of the system.
In other words, when you do not progress in your workouts, you are in a state of training plateau. This complex element can be a serious challenge for many people. And more often than not, it may demotivate many gym regulars to continue their body transformation process. That is why it is important to know the signs that you are in training plateau. Also, this article will provide some exercise tips about how to deal with this complex issue.
The Issue of the Training Plateau
The reality is that almost everyone will get into a period when they stop making progress in their training. As a matter of fact, getting into a plateau phase is quite common these days. And many people are not actually aware that they are suffering from this complex syndrome. That is why it is imperative to understand how training plateau occurs. On that note, it is important to emphasize that there are several sources that are behind this state.
The first and foremost is that our bodies become accustomed to the stresses we place upon it throughout weight resistance training.
Another element that needs to be considered is your calorie intake. Combined with that is your nutrition and diet plan. In other words, the potential lack of modifications in training programs, diet and calorie intake can all be the sources for training plateau.
The Preparation Step
The first notable step that you need to take is to prepare for the challenge. After all, getting the body out of the comfort zone is not as easy as it seems.
First, you will need to ensure that you have the right technique. Combined with that, you need to ensure that you have a good recovery and to avoid overtraining. Moreover, it is crucial to have a proper mindset and to stay focused on your fitness goals.
If these elements are on a satisfactory level, you will need to re-assess your nutrition plan. And if your calorie intake and diet plan are ok, then next on the checklist is the warm-up and stretching movements. And even if these elements are at the necessary level, then you will have to analyze your workouts.
How to Tackle the Training Plateau
In case you are aware that your training Is the source of the training plateau, you will need to adjust your workout plan. The first thing that you must do is to make changes to your strategy. However, it is important to emphasize that these changes should not be too radical at the start.
Start by making small modifications on your workout modifications. Also, after a few days, analyze and assess the impact of these changes. Part of this strategy can be to stretch your repetition range. Additionally, you can increase the weight. For example, you may do a Deadlift with 180 pounds for 5-6 reps and then move to 190 pounds in the next set with 2 to 3 reps.
Many bodybuilders that have suffered from training plateau adopted a more conventional approach. One of those is to lift your original weight by making 2 to 3 additional repetitions than usual. The more old school method is to increase the weight in smaller increments using smaller plates. This method will provide steady progress and will tackle the issue of training plateau.
For example, you can exercise with 180 pounds and use smaller plates to move up to 190 pounds in a steady way. This option is also safer as it will enable steady progress.
Small Changes Vs. Radical Changes
But always start off with small changes as our bodies respond much better to smaller changes and it's much easier to do than change everything all at once. However, if you are suffering from a training plateau for a prolonged period, you may need a more radical approach. For example, if you hit a plateau on one of the exercises, I recommend changing the movement completely. Also, it is important to emphasize that the replacement exercise should have a similar effect as the original one.
One notable strategy for tackling training plateau can be seen in the table below.
Here are some of the best exercises to rotate with:
The Bottom Line
All in all, the training plateau represents a complex challenge for many bodybuilders and athletes. Also, it can be a significant issue for many recreational weightlifters and other gym regulars. The reality is that once your newbie gains are behind you, you must work even harder to force your body to grow and make progress. That is why adopting a proper strategy for tackling the training plateau is one of the most important elements in the advanced bodybuilding stage. And these tips will help you to successfully combat this issue and reach your fitness goals.
Chris Hazen | @thechrishazen | firstname.lastname@example.org