Have you ever followed a particular training plan and noticed that it’s great at first but your results seem to slow and plateau after a while? Perhaps you’re stuck in a rut right now!
This is extremely common and perfectly normal albeit rather frustrating…plateaus can come in many forms and are not exclusive to slowed strength & size gains…
Why Do We Plateau?
Unfortunately the very reason you may chose a certain training plan is the same reason that you’ll eventually plateau, essentially your body will learn and adapt to the demands that you’re regularly placing on it. This results in less effort or stress from the same workload, less stress = less adaptation.
For example, early on in a strength cycle you may comfortably add 5kg/week to your squats, as your body begins to adapt to this style of training its very likely this progression will slow down.
The key to success whether your goal is simply to be fitter, stronger or slimmer is having (& committing to) a structured and varied approach.
Using Body Building as an example: the foundation of any professional’s training will be ‘Periodisation’… simply a process of structuring training into 6-12 week phases that place different stresses on the body & muscles…
Additionally, professional athletes alike will use this system in line with their on & off season schedules to ensure they are at their physical peak when it really matters, off season they can afford to be less restrictive with their diet and actually train harder.
Non athletes such as you & I will still benefit hugely from regularly changing our training variables. We too can tailor this around our calendar, for example you may want to pay extra attention to toning & physique for the 3 months before your beach holiday, alternatively you may want to use the winter to focus on getting stronger or improving your cardio…
What Factors Can I Change?
- Rep Range
- Rep Tempo
- Rest Interval
- Exercise Types
- Protocols (super-sets, compounds, pyramids. HIIT & Fartlek etc)
- Workout Duration
- Body Part Split: switch up what you do in which workout
- Try Whole Body Workouts
- Try Exercise Classes
- HIIT: work vs rest ratio
- Try A New Exercise or Sport
- Rest Days Between Workouts
- Your Diet Remains A High Priority!!!
Remember: true health is a balance between several factors, therefore a complete plan should incorporate all of the following:
- Muscular Endurance
- Agility & Coordination
This is only a brief introduction to the topic and hopefully a helpful nudge to mix up your training. Hopefully you get the idea of just how much we can vary our training and manipulate it around our goals and schedule…it would take pages & pages for us to give you more, the reality is your periodised plan should be personal to you & your goals, therefore if you’re really struggling to understand or apply this get in touch with us.