Training plateaus?
Here my top 5 tips on how to avoid coming to a stand still with your training & results!
* Calories & Nutrition: Take a deeper look into your diet and make sure you are getting enough calories with a adequate amount of Protein, Carbs & Fats! (Remember to be gaining muscle mass you will need to be having more calories than your daily expenditure and if you are looking to loose that body fat you will have to be be in a deficit allowing your body to tap into those fat store utilising it as energy)
* Training split: I'd recommend mixing up your training split every 8 weeks. If you've been doing the same routine, same weights for a long period your body has adapted to this and become some what comfortable. Use a good mixture of compound and isolating exercises as well as some cardio incorporating new techniques such as drop sets, super sets, DTP, even as simple as changing from dumbbell to barbel....
* Strength training: If you've found yourself doing the same weights for a long duration, I would defiantly recommend incorporating a little strength training into your routine. Increasing the weight and lowering the rep range between 3-5 reps allows you to increase your strength over a period of time, allowing us then to do heavier weights in our hypertrophy rep ranges 8-12. In result leading to more muscle mass!
* Supplementation: Make sure you are allowing your body to recover before heading into your next session. I don't believe in over training as such, I believe more in being under nourished and having not enough supplementation. If you are training frequently make sure you are getting enough protein, essential amino acids, vitamins and minerals as well as enough calories to support your bodies functioning or growth.
* Nutrition variation: Again like your training if you have been following the same diet, eating the same foods for a long period of time your body may have adapted therefore slowing progression once again. Sometimes an individuals diet isn't "bad" as such, it can be just down to their timings of foods as well. By mixing up your food choices and the times you digest them not only will this look to kick start that metabolism, but it will also prevent boredom and frustration. Changes such as replacing higher glycemic carbohydrates with lower, slower digesting ones can have a positive effect
As well as these top 5, I'd also add SLEEP into the list. Something which I am guilty for as I neglect it sometimes due to wanting to work more! 6 hours for me personally is perfectly fine and I find I function best around 6-7 hours! However majority of people like and need their 8 hours, which is also essential for muscle growth and recovery in particular.
Try these tips if you have come to a stand still and I will guarantee you will improve whether it be fitness and cardiovascular levels, strength, muscle mass, body fat % decrease ETC..
* Calories & Nutrition: Take a deeper look into your diet and make sure you are getting enough calories with a adequate amount of Protein, Carbs & Fats! (Remember to be gaining muscle mass you will need to be having more calories than your daily expenditure and if you are looking to loose that body fat you will have to be be in a deficit allowing your body to tap into those fat store utilising it as energy)
* Training split: I'd recommend mixing up your training split every 8 weeks. If you've been doing the same routine, same weights for a long period your body has adapted to this and become some what comfortable. Use a good mixture of compound and isolating exercises as well as some cardio incorporating new techniques such as drop sets, super sets, DTP, even as simple as changing from dumbbell to barbel....
* Strength training: If you've found yourself doing the same weights for a long duration, I would defiantly recommend incorporating a little strength training into your routine. Increasing the weight and lowering the rep range between 3-5 reps allows you to increase your strength over a period of time, allowing us then to do heavier weights in our hypertrophy rep ranges 8-12. In result leading to more muscle mass!
* Supplementation: Make sure you are allowing your body to recover before heading into your next session. I don't believe in over training as such, I believe more in being under nourished and having not enough supplementation. If you are training frequently make sure you are getting enough protein, essential amino acids, vitamins and minerals as well as enough calories to support your bodies functioning or growth.
* Nutrition variation: Again like your training if you have been following the same diet, eating the same foods for a long period of time your body may have adapted therefore slowing progression once again. Sometimes an individuals diet isn't "bad" as such, it can be just down to their timings of foods as well. By mixing up your food choices and the times you digest them not only will this look to kick start that metabolism, but it will also prevent boredom and frustration. Changes such as replacing higher glycemic carbohydrates with lower, slower digesting ones can have a positive effect
As well as these top 5, I'd also add SLEEP into the list. Something which I am guilty for as I neglect it sometimes due to wanting to work more! 6 hours for me personally is perfectly fine and I find I function best around 6-7 hours! However majority of people like and need their 8 hours, which is also essential for muscle growth and recovery in particular.
Try these tips if you have come to a stand still and I will guarantee you will improve whether it be fitness and cardiovascular levels, strength, muscle mass, body fat % decrease ETC..
by Daniel Luke
|
|
Published on January 9, 2014
