![]() Put differently, if you haven’t been able to add weight or reps to any of the compound exercises for your chest or back, legs, shoulders, and so forth, for at least three weeks in a row, you’re stuck.Īnd that’s true even if you’ve progressed in your “accessory” (isolation) exercises, because if the prime movers (compound exercises) aren’t moving, your whole-body muscle and strength won’t budge either.Īdditionally, it’s easier to compromise your form and force out an extra rep or two now and then on an isolation exercise, like the leg extension, than it is on a compound exercise, like the barbell squat, making the latter a better benchmark of your capabilities. So, getting back to the original question, here’s how I define a true training plateau:Ī plateau is where the key (usually compound) exercises for a major muscle group are stuck at a certain weight for a certain number of reps for at least three weeks. And eventually, there’s nothing left to gain no matter what you do. You probably can’t-especially if you’re in your third year of proper training or beyond-because the margin for improvement shrinks to where any progress is precious. “But what if I could do better?” I hear you wondering. ![]() That is, so long as your weights are going up, you’re doing just fine, and you don’t need to change anything. Thus, after your first year of proper training, your attitude should be more like “progress is progress,” not “not enough progress.” This is life as an experienced weightlifter. One might prescribe specific loads based on your one-rep max (1RM) that go up over time (forcing you to add weight to the bar on a set schedule), while another might instruct you to only increase weight once you’ve reached a rep-related target with your current working weight, like three sets of five reps ( Starting Strength) or one or two sets of six or ten reps ( Bigger Leaner Stronger and Thinner Leaner Stronger).Įither way, unless you’re new to the iron game, headway will be measured in inches, not feet-slight, incremental improvements that add up. How you accomplish that will depend on the weightlifting program you’re following. ![]() So, for example, if you’re deadlifting 400 pounds for five reps in January and 405 pounds for five reps in February, you’re progressing. In other words, to get a bit stronger every month. Once you’ve entered your intermediate phase of weightlifting, your goal should be to increase the weight of at least your key lifts once every two or four weeks for the same number of reps. In this case, all that needs to change is their expectations and benchmarks. Read: Everything You Should Know About Newbie Gains, According to Science Sometimes, it turns out they are making progress, but not as much or as quickly as they’d like.įor instance, this is common among those whose “newbie gains” have recently expired, and who are baffled and concerned by their inability to continue adding ten pounds to the bar every week or two. Whenever people tell me they’re stuck in the gym, my first question is, what do you mean “stuck”? The Bottom Line on Breaking Through Weightlifting Plateaus.Breaking Through a Weightlifting Plateau, Step by Step. ![]() The 6 Best Ways to Break Through a Weightlifting Plateau.And that’s what this chapter is going to give you.Īnd in this article, you’re going to learn everything you need to know to do just that. With the right know-how and actions, you can always reach the next level of body composition and strength, even if it’s only a slight improvement. You can’t avoid training plateaus (they’re normal), but unless you’ve reached your genetic potential for muscle and strength, you never have to remain in a rut. Then comes the resignation-the acceptance that meaningful improvement is no longer in the cards-and workouts become a chore, like brushing your teeth or doing your laundry.įinally, the will to go on expires, and the towel is tossed. That’s true of most activities, certainly of weightlifting, and if unresolved, a lack of progress leads to extremism, complacency, or quitting, usually in that order.įirst are the brutal, excessive training regimens that may get the needle moving again, but end in burnout or injury. It’s frustrating, demotivating, and often confusing, especially when you’re showing up every day and putting in the work. Whatever the case, you can pinpoint what has you stuck by following the simple strategies shared in this article.Most weightlifting plateaus are caused by an imbalance between training and recovery. ![]()
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