I’m not going to get too technical because there are a lot of articles out there for that already. But I’m going to share some simple steps when you hit a plateau, at least in terms of fitness – based on my experiences in training.
For those, who are unclear about what I mean by hitting a plateau. Well, it’s that time where you are on the right track. You train every day, eat clean, track your workouts but your progress comes to a standstill. Depending on what you are aiming it, you don’t see it happening. This progress could be in terms of weight loss, strength or muscle gain. Well, if this is what you are going through, you, my friend, have hit a plateau.
Worry not. I have been there too. I got through it and so can you. Here are a few lifestyle and training tweaks that I found on my journey of busting plateaus that can help you too.
Go For Super Sets
Supersets refer to adding tension to get your muscles burning. For this, you need to put in every ounce of effort you can. For this, finish one set and start another exercise immediately after, without any rest. You can either superset opposite muscles like a bicep/tricep or chest/back combination, or even two exercises of the same muscle for maximum pump. You need to try and see what works for you.
For instance, you can try a Superset Bicep BB Curls with Tricep Skull Crushers for opposing strain. Or you could Superset Bicep Preacher Curls and Hammer Curls for the same muscle, to get the maximum pump.
I cannot emphasize this enough. It might seem fundamental and simple, a lot of us don’t do it. We eat ‘clean’ thinking, “Hey, I’ve got enough protein that’s enough, right?” No, it’s not.
We need to keep a check on the carbs and even fats, for the gains to show and for our body to get accustomed to a certain training regime and start giving results! To do this, figure your maintenance limit, and set a caloric goal. It could be a couple of hundred calories above it if you want to gain muscle, and below it, if you want to cut. Try it!
Try Giant Sets
To torch your muscle fibres, superset 4-6 or even 8 exercises to be done one after the other. This gets your cardiovascular activity going. I’ve personally found that a day of giant sets followed by a rest day has really helped me grow when done over 4-5 weeks.
I’ll give you an example for shoulders –
Seated Shoulder Press: 3 sets of 10 reps
Side Lateral Raise: 3 sets of 10 reps
Rear Lateral Raise: 3 sets of 10 reps
Dumbbell Upright Row: 3 sets of 10 reps
Engage In Drop Sets
Simple, but damn effective! Start heavy, drop to a lighter weight, and keep dropping till you can’t even raise your arms! I like giving it my all in the first 10 reps with the maximum weight, then drop a few pounds and go another 8, then another drop and 6 more reps, and so on. It is a great finisher too and should definitely be a part of your regime.