You are hitting the gym hard, maintaining your tough workout routine, getting the adequate sleep and guzzling down the protein shakes and you’re still not getting the desired results. So you ask yourself; what’s wrong with me? Well, let me tell you that you are going through an infamous equilibrium state called “plateau”. Don’t be alarmed, you are not alone, rather a time reaches when almost everyone feels like they are not getting the desired progress anymore.
How to Break a Plateau in the Gym?
For instance, remember those dumbbell workouts in the early days when you started training and the results were pretty immediate and amazing? But you may have experienced after a few days of repeating similar exercises, your muscle growth was not as obvious as in the early phase. Research shows that our body requires new stimulus anywhere from 1-6 weeks to adapt.
There are countless ways to break a plateau and stop feeling stagnant. Five of the best methods are described below:
Cut down the weight when you have reached the failures within a workout set. For example, you are doing the dumbbell shoulder press with 90lbs and you reached the failure after 12 reps, but you still want to do more reps in order to get a fuller pump, simply right after failures start another set of the same exercise with low weight and small reps, i.e. this time consider 60lbs for eight reps.
Increase in body mass either due to strenuous exercise or any other reason shifts the body metabolism towards the higher side and your appetite centres in the brain become more sensitive. So you require extra calories in order to cope with increase muscle growth. Failure to provide extra calories means that your body run short of essential nutrients necessary to build muscle mass. Adding some extra carbs and proteins in your diet plan ensures that your muscles have the building blocks they require for buildup.
Switch the order
Most people initiate their training by choosing a random exercise without considering its importance. You need to change up your order of exercises to get the most out of your training session. Consider doing major group muscle exercises (shoulder press, bench press, etc.) at the beginning and small group exercises (biceps curl, triceps extension, etc.) at the end of a workout.
Be consistent, not aggressive
First one in, last one out at the gym? You need to know the difference between consistent training and overtraining. Consistent training means you hit the gym hard for 1 hour consistently in the past few months while overtraining means you are doing more work or putting more stress on your body than it can handle. Overtraining is a form of chronic fatigue and it does more harm to the body. Lack of consistency can bring about a lack of interest, so be consistent and avoid practising explosive exercises.
Increase recuperation time
Recuperation is the term used for a measure of time your body requires to recover itself after an intense exercise. In simple words, it means how much rest time you gave to your body for recovery from the outcomes of your training. (535 words till here, I’ve copy paste the following content from another article of your website (that I write for earlier) as it coming fit in the running context, so there will be no plagiarism issue)
In broad terms, the rest is divided into three categories, i.e. rest between two sets during one exercise, rest immediately following exercise that would be in hours and rest between the exercises of one group of muscles to another that would be in days. The information collected from various studies, journals and fitness magazines show the following resting phases
- 30-90 seconds rest between two sets
- 3-5 hours immediately after an intense workout
- 48-72 hours after exercise of specific group muscles
More is always not better, so reschedule your workout routine and make sure you are getting plenty of rest. Follow the timelines above and you will surely get the most out of your exercise.