PLATEAUS - Everyone has hit one, think of it as an opportunity to test yourself.
Hitting a plateau within your training can come from a number of factors. The Human body is an awesome biological machine, when things get difficult it adapts, when you start to use more weight it gets stronger, when you increase your cardio time your heart gets more efficient at moving oxygen and blood around the body.
Bottom Line : If you've hit a plateau - give yourself a pat on the back!
Now here's some tips on how to progress:
5. Overloading Technique #5 - Change Your Eating Plan
More often than not, 8/10 individuals will find a change in their eating will boast new results. Just like your training, your body may adapt to your eating routine and results may slow. And honestly - I'm sure you must be sick of eating the same old crap.
4. Overloading Technique #4 - Weighted Vest
For individuals who enjoy their HIIT and cardio training - this is a great way to step things up. A weight vest will cost around $100-$150AU brand new, if your gym hasn't got a communal one. Basically whatever program you're currently doing - the weight vest disperses the weight evenly and will force the body to adapt and become more efficient at whatever it is you're doing.
3. Overloading Technique #3 - Negative or 'Eccentric Reps'
IF you've ever seen the guy in the gym who uses all his energy to man-handle the weight up, to then slowly lowering it to full extension - you've seen a negative rep. Ideally having a gym buddy help you do these is ideal. Studies have shown strength gains are phenomenal using this technique. If you're looking to improve your pull-ups use this technique!
2. Overloading Technique #2 - Partial Reps to Failure.
Partial reps should be used at the end of a set to keep tension on the muscle group you're stimulating. A great alternative to swapping down weight and losing intensity. Basically you want to maintain proper technique but you may only be moving through 50% range of motion. Great for shoulders!
1.Overloading Technique #1 - Add More Weight.
Pretty damn simple really. More so relevant to weight/resistance training for obvious reasons. By adding more weight you're forcing the body to recruit more muscle fibre to achieve the same movement.
Put some of these very simple tips into action and I'm sure you'll break your current plateau!
Got Questions? Ask Below!