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It happens. Its ok buddy. It’ll happen to everyone. The start of this video might sound like an erectile dysfunction video but we’re actually talking about preventing plateaus when training.
Whats a plateau? Well not to be confused with a tableau. *Tableau* A plateau is when you hit a wall in your training. You aren’t lifting more weight, you aren’t gaining muscle but you are hitting the gym hard and consistently.
Here are the biggest causes of plateaus and what you can do to solve them
1) Change up your routine
If you’ve been doing the exact same routine for too long, shit gets stale fast. Change up your exercise selection, your reps and sets and overall split. If it ain’t working for you, change it up.
2) Ensure adequate recovery. Training capacity= training
I find by and large people do too much volume in one work out rather than spacing it out. This leaves the muscle too fatigued for the next workout. My philosophy is train to your exercise capacity. When your workout starts to suck, quit it. Better to do 4-5 workouts of quality vs 3 long ones.
3) Track your progress and attempt to beat it
If you can’t lift more weight for awhile, consider writing down all your workouts and analyzing maybe where your programming is off. Start with the exercises you want to improve the most FIRST.
4) Dial in your nutrition + lifestyle. Not getting enough rest, partying like you are on Jersey Shore and eating Ramen Noodles will make you look like shit. Period.
5) Deload. Deloading is when you take a week off to reduce the volume of your training and give your body a break to come back stronger. To do this, when you feel fatigued, do just three workouts that week with 75% of the weight you use and focus on SPEED instead. I guarantee the next week you’ll be crushing records.
Like I said, its ok buddy, it happens. But we are going to get through this and start crushing stuff left, right and center. Now give me your best tableau. DO IT
Topics covered: training muscle gym “build muscle” “body weight” weight fitness “fat loss” bodybuilding exercise “gym workout” “exercise tips” “exercise advice” “personal trainer” nutrition supplements “exercises for abs” fail broccoli tableau “workout video” “workout routine” “workout muscle strength conditioning cardio fit bodybuilder flex healthy muscles
20 comments
Have you seen Fat Blast Formula? (check it out on google) It is a quick way to melt fat fast.
I wana see your tableau SHOW IT – *pose* lmao
Omar gosh!
Damn, how is training 3-4 times a week not that frequently wtf?! I don't know about you brah but I work 50-60 hours a week and have a girlfriend to attend to. I got huge as fuck off 3 times a week in the last 5 years, 155lbs @ 12%bf to 180lbs @ 8%bf now. You shouldn't be telling people that training 3-4 times a week isn't frequent cuz that's more than half of the week. If you are an unemployed joe who can go to the gym every single day then great – but not everybody's lives revolve around their own narcissistic quest for an unnecessarily built body – and most people actually need REST days unless they are juicing.
nice video ,
If anyone else is discover the most effective hints for building your body try Awsomic Muscle Builder (should be on google have a look)?
Ive heard some interesting things about it and my partner got cool success with it.
brocolli bitch!
this guy changing genders to female? sure looks like it
Girl or a boy?? can't figure out..
iva been benching the same since a year and a half ago, and I never do the same workous. always change it volume, high reps, low reps, light weight, heavy weight, and non of this shit has worked so fuck my life
I can't understand when guys say "add plates every week" or something similar. I mean if I add just on pound a week then in 4 years I'll be lifting more than 200 pounds over my 255 I'm doing now so that's – Me 160 lb ecto @ 53 years old athletic my whole life lifting for 15 years and bodybuilding for 3 years benching with all I got 1 rep @ 255 so if I continue for 8 more years adding 1 pound a week I should be benching 655 lbs? I meet young big guys not doing that with 20 plus years under their belt so fill me with n there is obviously a "critical weight mass" ones body can not overcome without blowing out elbows, wrists and shoulders
This is a Great video. Omar really put this together beautifully. Explanation, Good. Actually explaining basically short and sweet with actually really helpful information, Good. Funny, Good. I mean, just Good man.
not bad video
I learned about workouts thanks to Unflexal workouts.
We need these shirts back
look like a girl
Why her voice is so heavy? Lol
This chick needs to lay off the testosterone.
Shut up you woman!
Why would i take advice from someone who looks like they dont even lift
Taking advice from someone who has no muscle …