Can’t Build Muscle or Lift More Weight? How to Break a Gym Training Plateau – OmarIsuf

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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

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