When you feel you are stuck in a rut, plateauing out, do not panic. It is all part of lifting and fitness. As frustrating as it can be, nobody can be constantly making gains week in and week out. Otherwise, we would all be lifting buildings.
The single biggest cause of plateaus is repetition. When you eat the same things every day at the same times, do the same workouts (same exercises, same weights) you actually are causing the plateau. The body adjusts sooo quickly because you are not challenging it enough, not keeping it guessing and thus reacting.
In order to bust through plateaus, change your routine a bit for a few weeks and then go back to the program that works for you. Few suggestions: Get more rest, take a deload week, do a week of German Volume Training, fluctuate your calories and food choices, switch from dumbbells to barbells or visa versa.
Keep the body guessing and challenged. But be patient as well. There is no such thing as instant changes.
Stay tuned……..
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