For most of us, great body building tips offer a fast track to muscle growth.
But, what happens when you’re following all the rules and you’re seeing zero gains? What if you’re busting your butt in the gym, day in, day out, and you’re just not seeing the results?
Chances are you’ve hit a plateau.
Body Building Tips – The Plateau
The truth is, muscle building ruts happen. And, they happen to the best of us at some point in time.
The problem is that when you’ve hit a rut in your regime, it seems like that rut will never end. You think it’s going to last forever.
Why? Because when you hit a plateau you instantly take steps to address the problem.
You lift heavy and hard. Then you rest and repeat.
But the plateau isn’t going anywhere. In fact, it seems like it’s here to stay.
While plateaus might be frustrating, they aren’t here to stay. The trick is to know what to do the next time you hit one.
So, are you trying to make gains and find yourself in the midst of a frustrating plateau instead? Don’t worry. There are things you can immediately do ramp things back up to high gear.
But, before we get to the body building tips to help you make that all-important breakthrough, there’s something we quickly need to address.
Why Are You in This Rut in the First Place?
Your body is always seeking to be your best friend. It’s always looking for a baseline of normality – a stable equilibrium or a state of homeostasis.
What this means for you is that your body is an expert at adapting. It adapts quickly to your routine, your schedule and your level of intensity.
The quickest way to burst free from a plateau is to continually increase the manipulation of stress upon your body. You’ve got to change it. You’ve got to seek to mix it up.
Yes, your body is great at adapting. But now, you’ve got to find a way to adapt your approach.
Let’s get to it.
7 Body Building Tips to Break Through a Plateau
Body building tips are best when they are simple. Before you decide to completely change up your routine, it’s important to address the three most obvious things first.
All progress in the gym relies consistently on your form. Any corruption in technique may be seriously impinging on your progress. Even the smallest slip in execution may force you into a plateau.
So, first things first. Have a look at your form.
Get somebody who knows form to observe yours. Video it if you have to but make sure that your technique is absolutely spot on.
The thing with proper lifting form is the fact that you will not get yourself injured. If you get injured, needless to say that your progress will plateau. Use correct form and build your foundation so you will avoid unnecessary plateaus.
As you get stronger, it’s a given that you will need to increase your calorie intake to adjust for your growing physique.
Are you eating enough food? And, are you taking in the correct amount of macronutrients to fuel your workouts?
Just as your body gets used to certain training routines, it also gets used to the food you use to energize it.
If you’ve hit a plateau, it may be time to recalculate your calories and your macronutrients. The wrong ratio can leave you in the pit of a plateau for far too long.
If you’re not eating in a calorie surplus it will be almost impossible to make gains and the plateau is inevitable.
What about your level of intensity?
Are you bringing it to each training session? Consistently? All the time?
You’ve got to be fully present physically and mentally every time you take that glorious weight into your arms. After all, the physical and mental aspects of training are two sides of the same coin.
So, are you giving it everything? Are you all in?
If you’re not, it’s time to escalate your intensity. Turn up the beat, switch off from the real world and bring it.
Bring it hard.
The demands you place on your body are huge and they are frequent. And, if you want to get out of a plateau you’ve got to ensure that you’re getting enough sleep.
Severe sleep problems can cause serious slides in muscle performance. But, even small dips in sleep have been shown to negatively affect performance.
Give yourself the gift of sleep. Your training regime is begging for it.
When you’ve dealt with the more obvious problems, and you’re still coming up nothing, it’s time to focus on the bigger issues.
If you’ve reached the point when everything feels heavy and your strength seems to be on the wane, your body may be fatigued.
There is such a thing as overtraining. And you might have passed this point and then some.
When this is the case, it’s time for a de-load.
A de-load is a planned, targeted break where you decrease the volume and intensity of your workouts. Basic guideline for de-loading is to drop all the weights your doing to maximum 50% of your one rep max and do easy sets of 8-12, 1-3 sets per exercise. That will be a good basic line to shoot for!
The importance of resting your muscle groups is well documented. Sometimes, you’ve got to take your foot off the accelerator temporarily so that you can hit full throttle next week.
Trust me, your body won’t know what’s hit it.
6. Progressive Overload
This is the most important thing when the goal is to build muscle. Progressive overload is the key factor in muscle hypertrophy, there is no getting around that fact.
Your body will not break out of a plateau unless it’s forced to do so. It will keep you trapped in a state of stable equilibrium until you forcefully push it out of it.
The difficulty of your exercises must be in a process of constant change. You must continually increase the demands you put on your body.
To power through a plateau, consider doing any of the following:
- Increase the resistance
- Increase the reps
- Increase the frequency
- Increase the volume
- Shorten the rest times between sets
7. Flip Things Around
To keep your body from guessing, it’s critical to flip your exercise around and mix things up. Actually what happens is that the biological law of accommodation comes into the place, this basically means that your body will adapt to the stimulus you’re putting it under and will not get any stronger so to say. Here are three good ways that bring some awesome results:
- Change the Exercises
The most important of all these three. “Only the crazy people do same thing over and over expecting different results”. Start accommodating resistance. Start using bands and chains instead of regular barbell movements. Start doing partial lifts and greater range of motion lifts with your already existing exercises. Start using different barbells with the same movement. Start using different grip widths with your movements.
There are tons of different ways to go around this but you get the idea, change the mechanics of the lift and you will avoid the biological law of accommodation and overcome the obstacle that keeps you from progressing further.
Do a Giant Set
This is an absolute beast but rest assured, if it doesn’t kill you it will certainly force you out of your plateau.
Essentially, this is one enormous rep where you do 3 exercises of the same body part in a row.
That’s right. On the bounce. Back-to-back.
This isn’t for the faint of heart!
Another killer, but you want to get out of that plateau, right?
Try increasing the intensity of your workout by adding weight to each successive set.
You do a set of 20 reps with a 50lb weight.
Then you do a 15-20 set with 60lbs.
Then you do an 8-12 set with 70lbs.
Sure, you’ll be exhausted but your plateau will be a distant memory. It’s all about balance, right?
Body Building Tips To Break Free From Your Plateau
So, if you want to make those gains in muscle size, endurance, and strength you cannot have the weight of a plateau bringing all your efforts down.
Put these body building tips in place and kick that plateau right where it hurts.
Getting bigger and stronger will never feel so good.