Home / How to overcome a plateau. 7 tips

How to overcome a plateau. 7 tips

Have you heard the story about Big Dave? Once they all admired, because it seemed that he progressed every single week. The volumes and results increased eyes. But in a week the progress stopped. Deciding that it is a single case, Big Dave will continue to follow the usual diet and workouts. Next week he stayed with the same results and was unable to increase the weight of the previous weeks. This continued for the next few weeks, until finally, he stopped showing up at the gym. Rumor has it that he is known as Medium-Small Dave. You think this situation familiar? It turned out that Big Dave has suffered from so well-known among athletes and bodybuilders dreadful and terrible "plateau". In other words, he stalled and was no longer able to increase my working weights and build muscle.

Once and not even once in the life of the man in charge of the hall, there comes a time when his or her athletic performance remain at the same level for a certain period of time. For many, this level becomes the new norm, and they calm down. But this should not concern you! The following seven proven tips will help you overcome plateaus and to achieve progress.

1. Constant changes

Despite the fact that a common 4-6 week cycle continues to be regarded as the basis for training programs when you move abroad from intermediate to advanced, this rule no longer works. While other, longer and more structured programs make it easier to track progress, they can be quite boring and little to stimulate muscle growth. More frequent changes of programme, for example, once a week, will save you from stagnation. Training system Y3T (Yoda Three Training) is a popular training method, which involves the Cycling of three different styles of training. For example, in the first week you are doing heavy basic exercises in the range of 6-10 reps, the second week – the basic isolated exercises in the range of 8-12 repetitions, while the third week involves high-intensity and volume training in the range of 15 repetitions, and also includes dropsey and supersets. Like week 3-4 scheme will make the muscles grow continuously.

2. Time under load

Too many people trying to overcome a plateau and finding a new stimulus for growth is muscle cross training in a low REP range. However, the opposite strategy would be more effective. The time muscle is under load is an important factor in their growth, which could not provide the range of 3-5 reps. Such tactics, of course,will help to develop strength, but when it comes to hypertrophy, you need to stick to a range of 15-20 repetitions. This particularly applies to small ancillary muscles. Based on the previous paragraph, to provide additional incentive to the muscles, you can to their approaches on the power to add a few vysokoporodnyh approaches.

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3. Communication brain-muscle

Watching instructional videos on bodybuilding, you probably have heard the term "neuromuscular communication", but in reality never applied this principle to their workouts or just do not understand it. Neuromuscular communication is one of the most important aspects of that separates adults from children. Most top bodybuilders will tell you how important this relationship is, when it comes to building muscle mass, symmetry and shape. When you exercise, especially work with large muscle groups, you see that come in smaller supporting muscles. Despite the fact that you can lift more weight, this also means that voltage is spread not only on the main muscles, but also on the secondary, which means less stimulus for growth. You will see how much better you will develop muscles, if you concentrate on muscle tension and maintaining it only in major muscle groups.

4. Work on your weaknesses

Weaknesses is what will slow your progress when it comes to build muscle and increase working weights. For example, in the case of bench press, people usually fail in some phases of the exercises, such as dead center, locking in the upper or middle position. If you want to move on, it is necessary to solve these problems. Identify your weak points or muscles and work them with additional exercises, sets and reps, and soon you will discover that you overcome your working weight and plateau.

5. Challenge yourself giant approaches

As in paragraph 2, the giant is fantastic and brutal way to hit the muscles and bring them out of hibernation. The giant approaches represent such a training method in which you choose a lighter weight (about 50-70% of 1RM) and perform three, four or five exercises in a row with a short rest or do without it. The use of giant approaches for each muscle group is a fast – paced and Intensiva stimulation of muscle growth.

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6. Revise your exercises

One of the main factors causing the plateau is adaptation. The body simplygets used to the exercises and stimuli, so it is important to periodically change their exercise. Yes, squats, deadlifts and bench press – is the basis of almost any training program, but the world of training is not black and white. Use other similar exercises such as front squats, chest press in a block training simulator and deadlift sumo, or a brand new exercises to stimulate growth and avoid adaptation. To break the vicious circle of muscular habituation, maybe even enough plyometric and exercises with the own weight.

7. Find yourself a training partner

Despite the fact that self-motivation is an important factor that drives you further, equally important motivation. Self-motivation – the process is tedious, so a good partner who is willing to share with you all in the face or cheer up if it fails, it will help you to do a few more reps required for muscle growth. If you don't have a partner, just say Hello to a neighbor on the simulator and pericytes with him a few words. Perhaps it will improve performance.

Say goodbye to plateaus

Remember that even the best bodybuilders and just transwisata also facing the problem of plateau, but with the right advice, such as you just read, you will be able to minimize the duration of the plateau and maximize progress.

Overcoming the plateau