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Nada na musculação é derrotar mais do que atingir um platô de treino de musculação. de fato, planaltos de levantamento de peso podem suprimir seus ganhos musculares por semanas, ou até mesmo meses em um momento! Felizmente, some very dedicated EliteFitness.com Fóruns members have come together to reveal the best ways to blast through your bodybuilding workout plateaus, and on to incredible muscle gains!
The greatest highs I’ve ever experienced come from when I am going through periods of incredible weightlifting gains. During these times, it’s like I can look in the mirror after every workout, and realize that I’m going to pack on pounds of thick, dense muscle within weeks. I feel unstoppable when undergoing these stretches of unbelievable muscle growth, and begin contemplating dreams of stepping onto the Mr. Olympia stage someday.
But as is with life, every high is always followed by a low. And in the case of my muscle gains, the lows come in the form of weightlifting workout plateaus. When I’m in the midst of a workout plateau, it seems as if I am beating my head against the wall, and lifting weights is a waste of time. Em alguns casos, it feels like I’m taking a step back while bodybuilding. Obviamente, this is a horrible feeling to me – or any bodybuilder – and it is one that I’d like to avoid feeling altogether.
Felizmente, I’ve found ways over the years to minimize my workout plateaus, and continue on to incredible growth. And I definitely want to share my methods for overcoming training and weightlifting plateaus later. Mas primeiro, I’d like to share what some of our fellow bros from EliteFitness.com have had to say on how they overcome workout plateaus.
EF Members’ Advice
“ConanX” was the first person to offer advice on how to overcome a plateau, and he gave some damn good advice too! ConanX wrote, “I found when I cut the amount of sets and exercises back, and focused more on the basics while going heavy with lower reps, I seemed to put on some extra thickness. I also combined this with adding some extra cals in my diet. It helped me to actually grow though PCT.”
ConanX’s method of cutting sets while concentrating on form and increased weight is certainly one good way to switch things up, and rip through a lifting peak. “pavlenko” has been fortunate enough to have avoided any major plateaus, but gives much the same advice as ConanX in saying, “Haven’t had to go through a plateau, but found that lifting heavy basic movements always helps me keep progressing in my lifts.”
“sweed” seems to agree with both pavlenko and ConanX as far as concentrating on form goes, but doesn’t prescribe using heavy weight since he said, “Ease off the heavy lifting and lighten it up to keep slow form under control. Concentrate on really squeezing the muscle.”
For those who are primarily concerned with weightlifting, “Fatboyl984” gives some excellent advice here by writing, “When I’m stuck at a certain weight with something (let’s say bench for example), I’ll go to dumbbells for about 1 mês, and not touch a barbell for any press. I get way stronger with dumbbells. Então, when I go back to barbell exercises like bench, I’m usually a little weaker at first. But I’ll get my strength back in about 2-3 semanas, and than I’ll break my record shortly after that. So pretty much, switch it up.”
If all else fails, you can always go with the advice that EF member “CK” gives. CK’s method for blowing past a lifting peak is simple: “Eat and lift till you feel like puking!” Here are some methods I use for breaking through plateaus that don’t involve puking.
Change Lifting Techniques
While getting back to the basics and concentrating on form can certainly be one good way to get back on track, I like to go the opposite ways sometimes in changing my lifting technique. Now I’m not advising that you do anything crazy like attempting to do bench presses with boxing gloves on, but a few changes here or there can be very beneficial.
Por exemplo, if you were doing military presses, you could pause halfway in the repetition for a second, and then continue with the motion. Da mesma forma, if you were doing lunges, you could pause on the way back up, and hold it there for a second. You can get pretty creative when changing your techniques, but just make sure to be safe when doing so.
Switch the Time or Days when you Work Out
Keeping on a strict training schedule is definitely a good way to keep you in the gym day after day. Contudo, this may not be the best idea when you’re struggling to make gains. So changing the time and/or days when you work out can have a revitalizing effect on your bodybuilding.
If you go to the gym on Monday, Terça-feira, Quinta-feira, e sexta-feira, try switching to a Tuesday, Quarta-feira, Sexta-feira, Saturday schedule. Também, if you work out in the daytime, consider doing your workouts in the evenings.
Change Volume and/or Weight
As ConanX and pavlenko both alluded to, one great way to overcome a plateau is by change your volume and/or weight. Some people just don’t gain as much muscle mass with high volume workouts because they’re over training. So an excellent solution to this problem is to drop the amount of sets and/or reps you’re performing while increasing the weight.
Por exemplo, if you’re doing 4 conjuntos de 12 reps on each exercise, you would cut back to 3 conjuntos de 8 reps while increasing the weight. Por outro lado, if you’ve plateaued on 3 conjuntos de 6 representantes de, you would increase the volume and lighten the weight to get a breakthrough.
Manipulate your Diet
Another thing I like to do when working past a training plateau is change my diet up. One key to remember with this is that your protein intake should remain the same (mine is normally around 1.5 grams per pound) while carbs and fat can be manipulated.
For an example, let’s say I was coming off a period where I was trying to lose fat by cutting down on my fat and carbs intake. Since I would be stuck at a plateau, I’d increase my carbs by 25% and my fat intake by 5%. By doing this, I would be giving myself the extra carbohydrates I needed to build more muscle, and experience a breakthrough.
Keeping Genetics in Mind
Since no two people are alike, genetics in bodybuilders differ greatly! Some bodybuilders may be able to lift and train for years before ever hitting a peak, while others might hit their plateau after two or three years of training hard. But the important thing to remember is that you can eventually overcome any plateau provided you make changes and are patient with future results. As long as you don’t ever let a plateau defeat you mentally, you’ll always find a way to experience gains physically!
Here's some links for further discussion on the EliteFitness.com Forums.
Workout Plateau Share Your Tips to Get Over a Weightlifting or Bodybuilding Plateau
i am at a plateau, how long should i eat at maintenance?
How to break through a deadlift plateau
Can anyone help with a plateau?
Please help me past this plateau.
Having problems cutting... Planalto?
bench press plateau weight falling help
Stuck at plateau for bulking up- got 2.5 weeks left
SOCORRO! Plateau in cutting phase!
I'm a competitor..but think i reaches the dreaded Plateau
Plateau by week 4 of my 6 ciclo de semana?
My plateau and deloading (first time)
have hit mass plateau, strength continues to improve though
Possible chest plateau with 5x5/5x3 what to do now?
I have Hit a Chest Plateau(força) Any help for Getting Over It?
Cutting Diet Plateau
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