There is little doubt that the first year or two of training are the most fun, and for the majority of us gym rats, the most productive. However, as you begin to make the transition from beginning lifter to the more seasoned bodybuilder things often don’t work like they used to.Despite pushing yourself to the limit on your favorite exercises, new muscle growth is stagnant and you officially hit the wall. This occurs because the human body is an incredibly adaptable machine that will eventually stop responding to familiar stimuli.Here are 8 great ways to crush plateaus and get growing again!
2 of 9
Vary Your Reps
Unique motor unit pools are brought into play, and different muscle fibers affected when you train with sets in the lower (4-7), medium (8-11), high (12-15) and very high (16+) rep range. In order to break a rut it is best to change up your repetition scheme, especially when you have been stuck using the same rep range for long periods.
3 of 9
Vary Your Rest Periods
If you generally rest 2-3 minutes between sets, try cutting your rest period to a minute or less and experience how much more intense your workouts feel, and how incredibly pumped you get. On the other hand, if you tend to move very quickly from set to set then try slowing down your pace and enjoy how much more weight you are able to move. This will affect your CNS, muscles and hormonal cascades in a totally new manner.
4 of 9
Switch Up Your Tempo
The majority of trainees tend to fall into a basic tempo for every exercise that feels “natural” and/or “comfortable, but this is not the most productive way to train. If you’re no longer gaining size even if pushing more weight, try changing the speed at which you lift and lower the weights. One of the best methods for kicking in renewed growth is slowing the negative down to about 4-5 seconds, pausing briefly and then lifting as explosively as possible.
5 of 9
Change Your Exercises
It’s very easy to get stuck utilizing the same exercises over and over in your program, as we’re all creatures of habit. But when it comes to bodybuilding, this is not the best strategy for continued hypertrophy. When your CNS gets overly “acquainted” with a movement, less muscle fibers are forced to fire in order to move the weight from point A to B (which leads to a reduced anabolic response). Try substituting most exercises in your program for others that you are not used to. This in and of itself can provide a powerful new stimulus for growth.
6 of 9
Rearrange the Order
If you are working with limited equipment (like a home or apartment gym), then switching movements may not be an option. So, in this case I suggest changing your basic exercise orderinstead. For example, if you normally hit chest with bench press, incline press, dips then flyes (in that order), try perhaps beginning with flyes, then moving to incline presses, bench presses and finally dips. It will feel like and entirely new workout to you in mind and body and can kick-start new muscle gains.
7 of 9
Increase the Intensity
It is quite possible that your growth has stagnated because you need to up the intensity for a few weeks and literally shock your muscles into responding. Try throwing in some “beyond failure” techniques like forced reps, drop sets, partials or rest pause into your workouts. Instead of always doing straight sets, wreak some havoc on your muscles with super sets, tri sets, or even giant sets.
8 of 9
Decrease Intensity
While I totally respect those that go into the gym every day and literally push to their absolute limit at every session, sometimes this can also result in hitting a serious plateau if done for months on end. The human body has a limited recovery ability, and if pushed too hard for too long can actually become overtrained and thus cease to put on any new muscle. If this describes you, try backing off your intensity level for a week or two by not taking any set to absolute failure and focusing more on just getting a nice muscle pump. This short “break” will quite often recharge your batteries and reinvigorate your gains.
9 of 9
Vary Body Part Split
Have you been training chest and triceps together for years now? Have you always hit quads and hams on the same day? Sometimes all it takes to ignite new gains is to alter your split by combining different sets of muscle groups on each training day. In fact, I recommend altering your split every eight weeks or so, and basing how you group muscles (as well as on which days) by prioritizing body parts that are lagging behind others.
There is little doubt that the first year or two of training are the most fun, and for the majority of us gym rats, the most productive. However, as you begin to make the transition from beginning lifter to the more seasoned bodybuilder things often don’t work like they used to.
Despite pushing yourself to the limit on your favorite exercises, new muscle growth is stagnant and you officially hit the wall. This occurs because the human body is an incredibly adaptable machine that will eventually stop responding to familiar stimuli.
Here are 8 great ways to crush plateaus and get growing again!
Vary Your Reps
Unique motor unit pools are brought into play, and different muscle fibers affected when you train with sets in the lower (4-7), medium (8-11), high (12-15) and very high (16+) rep range. In order to break a rut it is best to change up your repetition scheme, especially when you have been stuck using the same rep range for long periods.
Vary Your Rest Periods
If you generally rest 2-3 minutes between sets, try cutting your rest period to a minute or less and experience how much more intense your workouts feel, and how incredibly pumped you get. On the other hand, if you tend to move very quickly from set to set then try slowing down your pace and enjoy how much more weight you are able to move. This will affect your CNS, muscles and hormonal cascades in a totally new manner.
Switch Up Your Tempo
The majority of trainees tend to fall into a basic tempo for every exercise that feels “natural” and/or “comfortable, but this is not the most productive way to train. If you’re no longer gaining size even if pushing more weight, try changing the speed at which you lift and lower the weights. One of the best methods for kicking in renewed growth is slowing the negative down to about 4-5 seconds, pausing briefly and then lifting as explosively as possible.
Change Your Exercises
It’s very easy to get stuck utilizing the same exercises over and over in your program, as we’re all creatures of habit. But when it comes to bodybuilding, this is not the best strategy for continued hypertrophy. When your CNS gets overly “acquainted” with a movement, less muscle fibers are forced to fire in order to move the weight from point A to B (which leads to a reduced anabolic response). Try substituting most exercises in your program for others that you are not used to. This in and of itself can provide a powerful new stimulus for growth.
Rearrange the Order
If you are working with limited equipment (like a home or apartment gym), then switching movements may not be an option. So, in this case I suggest changing your basic exercise orderinstead. For example, if you normally hit chest with bench press, incline press, dips then flyes (in that order), try perhaps beginning with flyes, then moving to incline presses, bench presses and finally dips. It will feel like and entirely new workout to you in mind and body and can kick-start new muscle gains.
Increase the Intensity
It is quite possible that your growth has stagnated because you need to up the intensity for a few weeks and literally shock your muscles into responding. Try throwing in some “beyond failure” techniques like forced reps, drop sets, partials or rest pause into your workouts. Instead of always doing straight sets, wreak some havoc on your muscles with super sets, tri sets, or even giant sets.
Decrease Intensity
While I totally respect those that go into the gym every day and literally push to their absolute limit at every session, sometimes this can also result in hitting a serious plateau if done for months on end. The human body has a limited recovery ability, and if pushed too hard for too long can actually become overtrained and thus cease to put on any new muscle. If this describes you, try backing off your intensity level for a week or two by not taking any set to absolute failure and focusing more on just getting a nice muscle pump. This short “break” will quite often recharge your batteries and reinvigorate your gains.
Vary Body Part Split
Have you been training chest and triceps together for years now? Have you always hit quads and hams on the same day? Sometimes all it takes to ignite new gains is to alter your split by combining different sets of muscle groups on each training day. In fact, I recommend altering your split every eight weeks or so, and basing how you group muscles (as well as on which days) by prioritizing body parts that are lagging behind others.
