Hitting a Plateau

[Thomas]

Generally when a person hits a plateau it's simply the body being in a compfort zone and being too use to excercises being performed. At this point even lifting the intesity won't help too much.
There are a thousand variables but you constantly need to re-invent your training routine. When you hit a plateau try something different. Also examine your diet and rest patterns.

Yeah that is pretty much it. I had a session with a trainer at the gym and that is what it comes down to. My body is in a comfort zone. I'm doing the same routine week in week out. I'm meeting him again today to work things up a bit and do more leg work (lots of lunges and squats). Also dead lifts and other exercises I haven't done for a variety of reasons (mainly, I have no idea how to do them).

Also I need to rest my body more. Really alternate days when I target specific body parts. I'm also ramping up my intensity levels with running too. Did some fartlek training this morning which hurt like a bitch.

I've started incorporating more pull ups and whole body workout stuff into my routine. Also my trainer said if he sees me doing dumbell curls he'll hit me in the back of my head. Lucky I don't do them.

 

[GuardDog]

google super squats or breathing squats its an awesome program for real strength gains if u put the work in,if any1 is in a plateau this will fix it or its a good program to use for 4-6 weeks..in short its 1 set of 20reps after 1-2 warm up sets then pick a weight you can struggle to do 20 reps then rest,do a push and and a pull routine,various ways people go about this program by the 12th rep your lungs should be burning along with quads and back

 

[Noa]

If your happy where your at strength and size wise just hit your various muscle groups hard once a week, maybe twice when you feel you need it, and do more cardio-centric exercises.

Works for me but every-one is different.

 

[Thomas]

I had another session with a trainer yesterday. He sat me down and did skin fold tests and the like and then looked at my diet. I eat a few too many carbs (who doesn't) and nowhere near enough protein. He's suggested having some boiled eggs for breakie (I'm a bit wary of cholesterol) and perhaps thinking of supplementing my snacks with some low carb/low sugar protein shakes. I'll buy some stuff today.

Then he took me and we did dead lifts and squats for a while. I can barely walk today.

 

[GuardDog]

I had another session with a trainer yesterday. He sat me down and did skin fold tests and the like and then looked at my diet. I eat a few too many carbs (who doesn't) and nowhere near enough protein. He's suggested having some boiled eggs for breakie (I'm a bit wary of cholesterol) and perhaps thinking of supplementing my snacks with some low carb/low sugar protein shakes. I'll buy some stuff today.

Then he took me and we did dead lifts and squats for a while. I can barely walk today.

sounds about right especially if you are new to those 2 lifts

 

[Thomas]

Thew worst thing is, I was deadlifting 100kgs and working hard. After I had finished, this petite little girl comes on and adds another 50kgs and starts smashing it.

I felt so weak!

 

[GuardDog]

Thew worst thing is, I was deadlifting 100kgs and working hard. After I had finished, this petite little girl comes on and adds another 50kgs and starts smashing it.

I felt so weak!

haha dont worry about other trainers as u will never know how long theyve been doing their program
just focus when doing squats and deads and before you know it results will come as a result of hard honest work e.g. needing to buy bigger clothes from a broader back,chunkier thighs
nothing worst than being in that category of big upper body but chicken legs

 

[jackal]

lol at Dirty Hoe. You are right in what you say, but attitude is the underlying point.

The 'plateau' starts in the mental attitude, not the physical. Adjust and focus your attitude and intensity and you will be fine.

If you feel you have hit a plateau then you need to mentally adjust, lift / train harder, and push yourself further.

Hitting the plateau is not always a result of becoming lazy mentally and physically - its a result of becoming fitter and stronger physically but dropping of mentally.

 

[Frailty]

Having lost 22kgs since mid-late January, the key to getting over a Plateau has been stated here many times:

• Vary your workout. Hit new areas of the body, or do a different activity - Swimming is great for when you hit a plateau.
• Stay positive and push that little bit harder. If you are doing cardio on bikes or treadmill do higher levels for the same amount of time. One of my favourites is doing the weightloss program on bike for 30 minutes, maintaining a >90 cycles per minute.
• Stay strict with your diet. Seeing a nutritionist to work out exactly what you can do. Basics though - low G.I., skim or low fat diary, don't use butters, eat only wholemeal, brown, or multigrain bread.
• Set goals and rewards. Nothing keeps you going if you set yourself a major goal, and minor goals along the way with rewards.

Not directly related, but it would also be a good idea to get a blood test to see your cholestoral, sugar, and other levels. Your diet can be adjusted to this.

 

[sooperdooper]

* get a training partner
* Change your training days/routine around...
* Increase the weight your lifting
* Shock your body