Overcoming plateaus

[Rabnud130]

 Hey everyone, I have recently something of a plateau in the weight room.  I have started to overcome it a little bit (first muscle-up today woooo) but I need the extra mile.

     Anybody out there got any tips?

[milone]

I mentioned them before in another post for a fellow warrior....when you hit a plateau its usually because your body has become all too accustomed to your training/eating routine...the body needs to be continuously "shocked" both in the gym and in the kitchen...its reaction will be to elevate your metabolism and or spurt new muscle growth/fat burning....the best way to achieve this is by switching things around for a bit...if you normally train heavy try a week or two of lower weights with higher reps....or vice versa....try switching up the order of exercises or the exercises themselves...switch up the combination of body parts that you train in the gym for a week or two ..the days you train or even training at another gym for a little variety may be enough to bust through a plateau...also evaluate your food...switch up some of your meal orders or food choices...if you eat chicken every single day try substituting beef or fish or turkey anything to confuse the body and get it moving in the right direction again...make sure you are getting enough sleep and resting on your days off from the gym.....try some of these ideas and you will break through any plateau in no time at all. ...Good luck! :-)

[Rabnud130]

 Thanks milone, that other guy was me actually. I've taken a bit of a break from the bench. Haven't touched it in a week. I just turned my main protein source to fish these past couple days, we'll see how that goes. and you're probably right in changing the reps. I train heavy all the time. Would 6-8 reps be good you think? I normally do no more than 3-5.

[milone]

Oops sorr, lol ..sure or if you really wanna try something different go even lighter and try 10-15 reps for a week...I guarantee you will come back stronger after a week or two of that...remember we have slow and fast twitch muscle fibres and we must rain them both differently.