Learn How to Build Muscle

How To Avoid Plateaus and Keep Seeing The Gains You Deserve

Reaching a plateau while working out can be frustrating and depressing, but luckily there are a few simple things you can do to boost your progress and get out of that rut.

Simple changes to your nutrition, training, supplementation, and recovery can influences your progress dramatically.

This article will discuss these simple tips and tricks and help you continue to get the results you want.

Hitting a plateau means that your progress has either decrease or stalled – meaning that you find yourself not being able to lift more weight or perform more reps than your last session.

This can be due to a number of different factors – your diet, training schedule, supplementation, and recovery. Sometimes, altering just one of these can help you break through your plateau. The hard part is taking the time to examine you program and see where you can adjust things.

To start, take a look at your diet. Make sure you have been consuming the recommended number of calories per day. A shortage of calories often leads to decreases in strength and energy in the gym. If you main goal is to gain muscle you should ideally be at a caloric surplus each day.

Another thing to look at is your pre workout meal. Eating closer to your workout time (1 hour – 30 minutes before), can help provide your body with the energy it needs. This meal should be composed of simple carbohydrates such as a banana or whole wheat bread. Experiment with different meals and see if they make a difference.

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If you still find yourself stalling, it may be time to look at your training. Evaluate things like your training frequency, the time of day at which you train and what exercise you are performing. Overtraining can lead to decreases in strength which is why it is important to decrease the number of days you workout when you feel run down or tired.

The time of day can also effect how you perform in the gym. Some people find they have more energy in the morning before their busy day while others perform better in the evening. Consider changing this if you feel extremely tired at one specific time during the day.

Also, make sure your previous workout isn’t interfering with your current workout. For example, don’t perform a back workout and the next day a bicep workout – since you back day relies heavily on your biceps.

Finally, you should consider your recovery and supplementation. Make sure you are getting enough rest each night and taking days off between intense weight lifting sessions. Some people find that taking a week off from exercise can result in increased strength and energy when they get back.

As a last resort, try supplementing your diet with creatine or a pre workout supplement.  Often, a little jolt of energy before a workout session can help you break personal records and avoid plateaus.

Hopefully this article has given you some ideas about how to avoid plateaus and keep seeing progress. Take a close look at your nutrition, training, recovery, and supplementation and don’t be afraid to experiment with different things!

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