In fitness, we refer to a “Plateau” as a temporary time when you are neither increasing nor decreasing skill level (despite the amount of work you are putting in). There is no doubt that plateaus are extremely disheartening and can take away from your confidence levels. In most cases, people stop working out because they feel like they’re never going to make any more progress. In this article, we are going to teach you three techniques for helping you move past plateaus.
Identifying Your Weakness
Every person who weight lifts or works out has some kind of weakness. If you are able to identify this weakness and focus all of your energy on bettering you, you’ll be one step closer to moving past your plateau. The reason why is because those targeted muscles are going to have to work harder in order to compensate for being weak. Locating the weakness in your abilities is actually quite simple. It is simply the moment when you are no longer able to perform at optimum level.
Experts recommend that when you are experiencing a slump, it is important to do those exercises which make you feel uncomfortable and which pose as the most challenging. Plateaus are mostly mental so this should give you the confidence needed to push past them and continue doing your regular regimens. For example, if you normally bench 135 pounds at 10-reps per set, try doing 155 pounds at 4 or 5-reps per set. This should prove much more difficult and should get you out of this physical and mental rut.
In fitness, it is especially important to take baby steps. If you try to bit off more than you can chew then you’ll inevitably end up in a plateau. This reason why this happens is because lifting too much weight in a short amount of time doesn’t allow your muscles to adapt like they normally would. If you are stuck in a rut, the best thing you can do is gradually increase weight with small amounts.
This guarantees that you’ll make much more progress and it will also play a huge role in boosting you psychologically. For example, if you are currently using 10-pound dumbbells for your sessions then don’t immediately jump up to 20 or 25-pound weights. Instead, try lifting somewhere in the range of 12 or 15 pounds.
Every physiological process that occurs within our body is regulated by our hormones. In order to create the stimulating required to release these hormones, you’ll need to do more than you are normally used to doing in the gym. For example, you should start this process by doing more total repetitions and sets.
Also, try to limit your breaks to a minute or less between sets. You should also restrict this process to only one exercise and then switch your moves about once per month to avoid overexerting a certain muscle group. For example, if you normally lift 10-reps at 50% then you should begin doing 4 or 5-reps at 90%. This should help you break out of your plateau.