The crushing workouts initially can provide steady progress, but after some time the progress starts to slow down. Your endurance dips and the gains seem to be stuck in neutral. This is called a "plateau" in the gym. Getting past the plateau hurdle can be frustrating but the special tips discussed in this blog can help you break through it.
So, read on to get back on track and move toward your goals with a challenging workout, improve nutrition with products like gold standard whey protein, prioritizing recovery, and more.
Plateau is normal in your muscle-building journey. You can push past it and continue to see growth with the help of the following tips. Take a look:
The first step to breaking plateaus is to evaluate your workout frequency and intensity. You need to train enough without going to the extreme; 3 to 5 sessions a week are ideal for many. Now you need to increase the load progressively by challenging your muscles with more weight, reps, and sets.
Changing your workout is essential to overcome plateaus. Set new targets for different muscle groups and create a balanced development without stagnation. Try out different types of training styles such as HIIT, strength training, etc. Doing so adds a newness to your fitness routine and helps you stay motivated while continuously stimulating muscle growth.
Keep a close eye on your nutritional needs to shatter plateaus. Make sure that you are eating enough high-quality protein, healthy fats, and complex carbs to increase muscle recovery and energise your body. Go for trusted muscle fuelling products like the Gold Standard and Nitrotech whey protein and adjust your caloric intake based on your specific goals. These have a healthy protein to carb ratio needed for clean bulking.
Proper recovery increases your muscle gains, but it can’t happen if you don’t rest well. Have a quality sleep of 7-9 hours to optimize your results. For active recovery, do low-intensity exercises like walking or yoga to improve blood flow, reduce soreness, and promote faster recovery. Studies have shown that strength training paired with cardio are beneficial for increasing muscle mass, strength, and function.
Flexibility and mobility help minimize injuries and boost your range of motion. Getting a good range of motion enhances your muscle and joint function. On your rest days, incorporate stretching and roller foam therapy to alleviate tightness, improve circulation, and increase flexibility. Regular flexibility and mobility work not only enhances performance but also ensures long-term joint health and muscle function.
You can overcome plateaus in your muscle building journey by tweaking your technique and routine. Increasing your workout intensity and duration, load up with the right nutrition, and ensure recovery. With persistent effort you will cross the plateau. It is also advised to hire a personal trainer who can offer advice and motivation, much needed when you feel stuck.
