lifting plateau - how to overcome

LosBuratnos · 2017-07-14T15:50:47+00:00

People giving you advice without knowing the details - bad.

Describe your training program and your diet and then we can form opinions.

oldredder · 2017-07-14T15:32:25+00:00

no human body can gain infinitely. It's ok to plateau and you need sufficient rest, like 1 day rest, and always to keep up with high protein, high BCAAs nutrients and don't skip dark greens as they have iron although powdered greens can do the trick.

You should have several weeks alternating where one phase you are doing high reps lower weight, specifically hitting time limits like 90 seconds per set, then in the alternate phase low reps high weight hitting 3 to 5 reps depending if it's squats (5), deadlifts (3), benching (5) at the max weight you can and pushing beyond if you can for 1 rep even if it can't be sustained. It triggers the muscles to keep building more

FuckboyAWALT · 2017-07-14T15:29:05+00:00

Have you tried creatine?

In addition if you work out more than 3 times a week you need bcaa's.

nastynickdr · 2017-07-14T15:33:12+00:00

Yeah, take a week off. If you want to gain you should up your calories count, make sure you are eating a lot and resting a lot.

Also learn about periodization/progression, theres lots of videos about it on youtube. If you go to the gym day by day doing the same shit with same weights you are not going to progress and you are most likely gonna get burn out. Im gonna give you a simple example (not saying its how you should do it, just an example). Lets say you can bench 50kg for 10 reps, and you bench twice a week. You warm up on your bench press and then do around 3 sets of 10 with 50kg. Next week you do 3x8 with a bit more weight. Next week 3x7. Next 3x6, next 3x5, go on and on, until you are doing singles. Take note of all your weights, take a week off benching and restart the "program". Now instead of starting with 3x10 50kg you should be with something like 55kg.

You should also consider hiring an experienced personal trainer (a GOOD one, not the regular shitty ones)

https://www.youtube.com/watch?v=rX7r8Nnyf1E

youcantdenythat · 2017-07-14T16:04:16+00:00

In general, I find if I deload by 10% for a week or two, cut back on caffiene for a bit, then go back on it, it generally helps be get through a platau. Also make sure your eating enough calories and take 1g/lb protein and getting enough sleep.

Mobiiz · 2017-07-14T16:09:29+00:00

Deload. Don't take a week off.

Westernhagen · 2017-07-14T16:27:33+00:00

How long have you been lifting, and how long have you been at the plateau?

BlueBlus · 2017-07-14T20:42:02+00:00

Make sure youre eating enough and getting enough protein. I hihgly recommend taking a weak off it always seemed to fix my plateau

LordThunderbolt · 2017-07-14T22:34:03+00:00

Let me guess... You're on a cut right?

RealityTastesGreat · 2017-07-14T23:02:06+00:00

Could you be over training?

NolanKnowstheTruth · 2017-07-15T10:09:39+00:00

Switch up your routine. Go heavy one day, negatives the next, super set, then back to the original. I get to a plateau and I have to 'shock' my muscles out of the routine they have been a custom too.

Title	lifting plateau - how to overcome
Author	SkimSTi
Upvotes	5
Comments	31
Date	July 14, 2017 3:11 PM UTC (9 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/6n9mrw/lifting_plateau_how_to_overcome/
Archive Link	https://theredarchive.com/r/askTRP/lifting-plateau-how-to-overcome.94111 https://theredarchive.com/post/94111

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