Dominic Pizzulli of Florida is an avid fitness enthusiast. In the journey towards making gains, there comes a point where progress seems to hit a standstill. Known as a plateau, this phase can be frustrating and demotivating. In this article, Dominic Pizzulli delves into the tried-and-true strategies for shattering these plateaus and propelling oneself towards new heights of strength, endurance, and overall well-being.
Dominic Pizzulli understands the frustration of hitting a plateau, and he's here with powerful tips to reignite muscle growth and propel your fitness journey. But first, let's unravel the mysteries behind these stalemates and understand what causes them.
Dominic Pizzulli on the Lack of Gains: Learning the Causes of Stagnation
Ask any fitness enthusiasts how they achieved their physique. Chances are, most of them will say consistency is key to a good body. As factual as it is, consistency can sometimes come to their detriment.
Over time, the muscles will get used to the workout routine that it no longer strains them.
And that can be due to:
- Lack of modification in fitness routines.
- Not training to failure.
- Not following the right diet that can fuel the body.
But how can people bust through the workout plateau?
Fitness Tips
Ever heard of the saying, “Abs are made in the kitchen?” That’s because an individual may be consistent with their exercises, but if they’re not eating the right kinds of food, they won’t get past a certain point in their physique.
Proper Diet Comes Before Exercise
Dominic Pizzulli says to ensure the body is getting enough nutrients needed for the workout, make sure to incorporate more of these in the diet:
- Lean meat
- Whole-wheat grains
- Nuts and legumes
- Dairy
- Fruits
- Vegetables
As for the quantity of these foods, it largely depends on the person’s age, weight, lifestyle, and workout routines.
Speaking of workout routines, there are a few modifications a person can do to break their workout stagnation.
A Few Exercise Modifications to Try
Dominic Pizzulli says that if already utilizing a routine that seems to work, continuing using it, if it’s keeping you motivated – but with a few tweaks.
Legs
Let’s use squats as an example:
|
Example Routine |
Modified Routine |
| Reps |
3-4 |
5 |
| Sets |
3-10 |
12 |
| Rest |
15 minutes |
5-10 minutes |
Arms
Try to also follow this routine for bicep curls:
|
Example Routine |
Modified Routine |
| Reps |
12 |
15 |
| Sets |
1 |
2-3 |
| Rest |
10 minutes |
2-5 minutes |
Abs
As often as people incorporate sit-ups, Dominic Pizzulli of Florida says that they can experience a workout plateau if they keep repeating the same routine. Instead, try this:
|
Example Routine |
Modified Routine |
| Reps |
10 |
15 |
| Sets |
3 |
5 |
| Rest |
20 minutes |
10 minutes |
But if the muscles are already familiar with these practices – and which muscles the body uses when performing these exercises – there are also some unconventional workout routines to try.
Unconventional Exercises to Crush Workout Plateau
Our bodies possess an incredible ability to form
muscle memory. This means that once we've trained our muscles to perform a certain movement, like lifting a barbell in a particular direction, it becomes second nature. For instance, in the case of leg muscles, they instinctively align themselves based on the snatch routine.
As a result, what once felt like a rigorous workout now transforms into a familiar habit. This phenomenon, Dominic Pizzulli emphasizes, is a significant contributor to workout plateaus. To break free from this cycle, consider incorporating these unconventional yet highly effective exercise routines:
- Rope climbing
- Box jumps
- Tire flipping
In addition, try to engage in sports that are fun and exciting, such as:
- Kayaking
- Rock climbing
- Soccer
- Baseball
Dominic Pizzulli of Florida explains that if these additional hobbies and workout modifications still don’t work, there are a few things to remember.
Things to Consider Regarding Fitness Plateau
- Many experience a workout plateau – don’t be frustrated if this happens, it occurs naturally.
- Be patient. Gains take time to develop.
- Exercise only for as long as the body can. Push it – but don’t push it too hard. It can cause injuries.
- If the workout plateau is becoming bothersome, consult a fitness expert or a nutritionist. They can help diagnose and determine how to approach the goal more efficiently.
- Lastly, muscle mass doesn’t determine how healthy a person is.
Summary
Dominic Pizzulli of Florida says that if you are someone that is dealing with a workout plateau, don’t worry – it happens to most fitness enthusiasts. To bust through it, try modifying fitness routines, or engaging in other activities that can be fun yet strenuous. Last but not least, be patient – remember a healthy body should be the priority.
