Plateau, what type of effect on our body? The problem “high level” situation is suitable for all athletes, regardless of training level. Find out how to overcome this situation and use one of the tips. Every athlete can experience a plateau. In addition, his level of training is not crucial. You can develop for a long time, but at some point, the effectiveness of your training will decrease significantly, and your progress may stop. It can happen even if all the training and nutrition program requirements are followed. Some may be satisfied with such a situation, while others will seek ways out of this situation. It is for those athletes who want to continue to gain the muscle mass that this article is written. In it, you can learn 7 tips to overcome the plateau effect.
Tip # 1: Make changes to your exercise routine
The most popular training cycle is 4 or 6 weeks. However, when your body is already trained well enough, such control stops working. It must be said that there are quite a few other programs with longer durations and complex structures, which allow you to monitor your progress better.
If you make frequent changes to your training schedule every two to two weeks, you’ll progress faster.
For example, the Yoda Three Training (Y3T) system is quite popular and involves cycling 3 training styles:
- In the first week, you do basic exercises with 6 to 10 repetitions.
- The second week of exercises consists of isolated and basic movements with several repetitions from 8 to 12.
- In the third week, you are working in high intensity and scale. The number of repetitions is already about 15. In addition, it should include supersets and drop sets in the training program.
Thanks to this technique, you can achieve a fixed muscle mass.
Tip #2: Load time
Athletes who want to conquer the highlands often start training with a few repetitions. At the same time, a reverse training approach can be more effective. For muscle growth, an essential criterion is a time they are under stress. A small number of repetitions, from 3 to 5, does not provide a sufficient load length.
Such techniques will increase strength indicators but may not cause an overgrowth of muscle tissue. To do this, you need to perform from 15 to 20 repetitions. To a greater extent, this applies to small muscles. This way, it can add several high seats to the methods for developing strength indicators.
Tip # 3: Connecting the brain and muscles
Recently, more and more attention has been paid to neuronal connections. However, athletes rarely use this rule in practice. The main reason for this is a misunderstanding of this concept. Along with this, it is the most crucial factor that separates the adult from the child. Most professional bodybuilders know this factor’s importance in gaining muscle mass and giving the body symmetry.
During training, substantial muscle groups and several auxiliary muscles are associated with the work. It helps to lift more weight than the load is distributed to all forces. As a result, the target muscles are less stressed. The condition will change if the neuronal connections are correctly connected.
Tip # 4: Remove the bottleneck
Every athlete has a bottleneck in muscle development. Their presence significantly affects the progress of muscle mass growth and increases workload. For example, when performing bench press in a prone position, many athletes have problems in some stages of the movement. It can be an attachment in the upper or middle class, a “dead” point. To continue must eliminate these problems. You should identify weak muscles and give them proper attention. To this end, they should include additional exercises in the training program.
Tip #5: use giant strategies
Giant kits are a great way to breathe life into your muscles. The essence of the method is to use a 50 to 70% load of maximum working weight and then perform the exercise 3 to 5 times in a row. At the same time, rest time should be minimal, or work without rest.
Tip # 6: Review your training plan
One of the leading causes of flatness is the body’s adaptation to monotonous stress. With frequent use of the same exercises, the body gets used to them, reducing progress. You must constantly look for new activities and use them in your training program.
For example, each athlete’s training includes lifting and bench presses. Try replacing them with, for example, a knee bend at the front and a chest press using a block machine. You can also add a sumo lift and more to your arsenal.
Tip #7: Find a workout partner
Self-motivation is, of course, essential and is one of the main factors in your continued progress. However, extrinsic motivation can become more effective and help you overcome the plateau state. It’s hard enough to force yourself to train with complete dedication constantly. It is in this case that your partner will help you.
In addition, from the outside, all errors are more noticeable, and you will get new information. Outside help is often required to complete further repetitions when training is needed. If your progress has stopped and you have not been able to gain muscle mass for a long time, then you should not despair. Such periods are possible in an athlete’s career, and many ways exist to overcome this condition. Use 7 tips to overcome the plateau effect described above, and you will make progress again.