5 Ways to Break the Plateau and Achieve New Gains

5 Ways to Break the Plateau and Achieve New Gains

Bodybuilding is always going to be challenging whether you’re a beginner or have spent years in the gym. Most advanced lifters at some point in their bodybuilding careers hit a plateau which can be frustrating.

A plateau is when you have been working out and following a diet plan but don’t see improvement in your physique. If you don’t know how to break the plateau, you might be stuck in the limbo forever.

Break the Plateau and Achieve New Gains

Use Advanced Training Technique

Our bodies are really smart and can adapt to our workouts quickly. If you have been following the same bodybuilding program, you should add advanced training techniques like supersets, drop sets, intraset stretching, force sets, etc. in your workouts.

Your goal should be to keep your muscles guessing by shocking them with a new variation with every workout. As Arnold used to say, “Shock your muscles so they don’t know what hit them, this is the only way to grow.”

A Combination of Mind-Muscle Connection and Visualization

The art of visualization includes looking at yourself in the mirror and imagining how you want your muscle to look. You are the sculptor of your physique. If you don’t already have an aesthetic goal for yourself, this is the right time to set one.

Bodybuilding isn’t about lifting heavy weights or just going through the motions. You need to focus on your muscle while you’re training them. Contract and squeeze your muscles with every rep, so they’re filled with blood and lactic acid giving you a muscle-tearing pump.

Mix Up Your Workouts

If you perform compound exercises like the squats, bench press, deadlifts at the beginning of your workouts, and isolation exercises at the end, you should try switching the order and start your workouts with isolation exercises.

If you train one muscle a day, you can try working out two muscle groups in a day. Doing so will give you two days to train every muscle group in a week. On a two muscle workout day, train the weaker muscle group before the stronger one.

Switch the Volume and Intensity

Most people follow the vanilla training programs where they perform 3 sets for 12 reps of every exercise. If you don’t spice up your workouts, your body will hit a plateau. Try changing the number of sets and reps you perform in every workout.

You can also switch between high volume – high intensity or low volume – high-intensity workouts. The high volume workouts have a higher number of sets and intensity refers to the number of reps and time for rest between sets.

Recovery Plays a Big Role

Breaking the plateau isn’t limited to working out. Your diet and recovery play a major role. If you don’t give your body enough time to recuperate, you won’t see the results no matter how hard you workout.

Design a diet plan according to your goals and follow it religiously. 6-8 hours of sleep every night is essential if you want to see positive changes in your body. Always remember, you break your muscles inside the gym, and your muscles grow while you’re asleep.


Are you satisfied with your gains?

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