Working out regularly while eating healthy is highly beneficial for your body and health, but how come you’re not noticing any positive results anymore, you ask? Overtraining, taxing the nervous system and a lack-of-overload principle are just some of the psychological reasons behind your workout plateau.
Furthermore, if you’re stuck in the same workout routine, or you’re not resting enough, the results will most likely be the same. Therefore, you need to make a few changes in your training, and here are some valuable tips that’ll help you overcome blocks that hold you back from an efficient training.
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Mix up your exercises
Doing the same exercises every day will eventually become boring for your muscles, which is the reason they’ll stop growing and tightening, and you won’t be able to make progress. Therefore, think about adding some new routines into your training, and stop doing a few of the old ones.
If you’re not sure which exercises to remove, feel free to consult a personal trainer. Moreover, think about scheduling a periodical session with a personal trainer, if you can’t afford a full-time one.
They’ll certainly motivate and inspire you to try out new routines, help you improve your form and even make strategic plans that will help you achieve your fitness goals faster.
Also, doing the exercises in a different order every time you train, may also be of great help. This will work your muscles in a new way, helping you develop skills that you haven’t had before.
A medicine ball can be a great alternative to machines if you’ve been relying on them for too long. This will stimulate a different pattern of motor unit recruitment, allowing your stale muscles to rest, while also making your program more exciting.
Increase training intensity
Making your muscles work harder instead of longer is one of the best ways to break out of the workout plateau. Think about doing high weight and low reps, instead of low weight and high repetitions, to make the most progress.
Don’t forget to warm up before the training and use slow and controlled motions while lifting weights. If you want to build strength in the target muscle, avoid bouncing the weight and using momentum in your back.
Furthermore, high-intensity interval training or a circuit training class can be a good way to turn your workout up a notch, and leave the usual workout routine for a while.
Improve your nutrition to delay fatigue
Keeping a food diary will help you record all of your daily food intakes, allowing you to make necessary changes in time and in the right way. With a proper nutrition, your muscles will be able to grow while making you feel great doing the exercises you like.
Make sure you take a sufficient amount of proteins and carbohydrates, which will fuel your body allowing your muscles to build quickly. Consider introducing the finest BCAA supplement into your nutrition, so that you can delay fatigue during prolonged exercises.
A branched-chain amino acid supplement will allow you to exercise longer, acting as an additional energy source for your body. Your body tends to use its glycogen stores quickly, and this is where BCAA supplement comes in, delaying your fatigue thanks to its beneficial properties.
Rest is essential for your muscle build, so if you’re working too hard and resting too little, a workout plateau will be inevitable. Therefore, to make sure your exercise is highly efficient, and to be safe from injuring yourself, you must have enough rest between the exercises, and between two training sessions.
Sometimes it’s okay to take a week or two to recover and recharge for the next training sessions, so don’t feel guilty about not pumping iron. If you think that sitting around is just a waste of time, then an active recovery may just be your cup of tea.
Active recovery reduces the build-up of lactic acid in the muscles, thus minimizing post-exercise stiffness. Furthermore, it’ll alleviate fatigue and have positive effects on your mood.
You’ll also avoid inflammation because you won’t let your muscles to rest completely, but they’ll still have the chance to recover after a strenuous workout.
So, if you prefer this type of recovery, you should consider jogging or cycling at a slower pace, yoga, swimming, hiking, aqua walking or maybe light weightlifting.
Now that you’re familiar with a workout plateau, and you’ve maybe managed to overcome it in the past, make sure you do your best to avoid it in the future, or even help your workout mates stay away from it.
One of the most important things to remember is that you should never push yourself too hard. Overtraining will inevitably lead to a workout plateau, so keep things at a moderate pace.
Keeping your workout sessions short but effective is a much better way to train because they’ll certainly lead you to your fitness goals without leading to a workout plateau.
Be careful what you eat, and always rest between workouts, to minimize the chance of injuries aside from allowing your exercises to be more efficient.