• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Generation Iron

Generation Iron Fitness & Strength Sports Network

  • Movies
  • Original Content
  • Reviews
    • Supplements
      • Pre-Workout
      • Fat Burners
      • Testosterone Boosters
      • Creatine
      • Protein
      • BCAAs
      • Multivitamins
      • Omega-3
      • Joint Supplements
      • Super Greens
      • Meal Replacement
    • Recovery
      • Best Cold Plunges
      • Best Saunas
      • Best Foam Rollers
      • Best Massage Guns
    • Programs
      • Best Online Workout Programs
      • Best Workout Streaming Services
      • Best Home Workout Programs
  • Equipment
    • Cardio
      • Treadmills
      • Best Exercise Bikes
      • Best Stair Climbers
    • Fitness Accessories
      • Best Apparel
      • Best Gym Bags
      • Weightlifting Shoes
    • Strength
      • Best Dumbbells
      • Best Barbells
      • Best Kettlebells
      • Best Squat Racks
      • Best Weightlifting Belts
      • Best Home Gym Equipment
      • Complete Home Gyms
    • Training
      • Best Knee Sleeves
      • Best Wrist Wraps
      • Best Weightlifting Wraps
      • Best Weightlifting Gloves
  • More
    • About Us
      • Our Team
      • Our Experts
    • Advertise
    • Franchise With Us
    • Exercise Guides
    • Athlete Profiles
    • Podcasts
    • Power 30
    • Bodybuilding Awards
    • Supplement Awards
  • Shop
Bodybuilding

These Are The Guaranteed Ways of Overcoming Your Training Plateau

by Vidur Saini Published on Aug 20, 2022

These Are The Guaranteed Ways of Overcoming Your Training Plateau
This post may contain affiliate links (disclosure policy).

Ways of Breaking A Training Plateau

Hitting a training plateau can be one of the most frustrating things. You know you’ve hit an overhead ceiling when you can’t seem to make gains no matter what you do in the gym. Hitting a plateau is not something unusual and you might be suffering from it without knowing it.

There is nothing wrong with hitting a plateau but staying on it can be disastrous for your physical and mental health. There are a few things you can do to overcome the gain roadblocks when you hit them.

Change Your Training Program

Following the same training program for a long time can cause you to hit a plateau. You need to constantly add variations to your workouts to avoid hitting a muscle growth roadblock.

You should try changing or making adjustments to your workout program every 8-12 weeks. Starting a new program or following a new training philosophy can re-ignite your muscle growth.

Fix Your Diet

A nutrition deficient diet can be one of the leading causes for hitting a training plateau. Figure out your daily caloric requirement according to your training goals and design your diet keeping your macro and micronutrients in mind.

You could also use the help of supplements to fill the gaps in your nutrition. Make sure you don’t overly rely on supplements and keep real food as the main source of your nutrition. If you don’t know how to design your own diet, getting professional help can save you a lot of time and wasted effort in the gym.

Step Off The Gas

When people realize they have hit the gains roof, they train harder. Training harder than before can be a vicious cycle if you’re on a plateau. Maybe training too hard and a lack of recovery is what got you there in the first place.

Analyze your recovery plan and check if there are any loopholes. You should be getting anywhere between 6-8 hours of sleep every night to streamline the recovery from your workouts. Check if you’re sore for too long after your workouts. Being sore for a long time can be a sign of overtraining.

Shock Your Muscles in Every Workout

Your muscles are quick to adapt to your style of training and you need to constantly shock your muscles into growing. Do something new in every workout so your muscles have no idea what hit them.

Use an advanced training technique like supersets, drop sets, etc. or go crazy by doing 30-50 reps on your last set of every exercise. Using equipment like fat grips, arm blaster, new kinds of bars is also an incredibly effective way of adding variation to your training.

Stop Training Completely

If you can’t seem to make any progress after tweaking your training and diet, chances are you are overtraining. You should consider stopping working out and give your CNS (central nervous system) some time to recover.

Although stopping training can seem counter-intuitive but gaining muscle mass or losing weight will be easy once you come back from the break. Consider the break as a gym-detox for your body.


Have you ever hit a training plateau? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.

Header image courtesy of Envato Elements

About Vidur Saini

Vidur is a fitness junky who likes staying up to date with the fitness industry and loves publishing his opinions for everyone to see.

View All Articles

Primary Sidebar

Get the Latest

Stay informed with the latest news, product reviews, & expert advice.

Popular Reviews

  • best protein powders

    The Best Protein Powder Supplements of 2025 (Tried and Tested)

  • Best Creatine Supplements For Bulking & Muscle Growth of 2025 (Personally Tested)

  • top x pre workout

    The 14 Best Pre-Workout Supplements of 2025 (MD Reviewed)

  • Performance Lab SPORT BCAA

    The Best BCAA For Bodybuilding Health & Performance Goals

Trending Articles

  • female fitness models

    18 Best Butts On The Internet (Updated 2024)

  • ronnie coleman the king workout

    Ronnie “The King” Coleman’s Complete Bodybuilding Workout

  • Chris bumstead's 2024 workout and diet plan

    Chris Bumstead’s 2025 Complete Bodybuilding Workout & Diet Plan

  • The Ultimate Mike Mentzer Workout and Diet

Popular Now

  • best protein powders

    The Best Protein Powder Supplements of 2025 (Tried and Tested)

  • Best Creatine Supplements For Bulking & Muscle Growth of 2025 (Personally Tested)

  • female fitness models

    18 Best Butts On The Internet (Updated 2024)

  • top x pre workout

    The 14 Best Pre-Workout Supplements of 2025 (MD Reviewed)

  • best citrulline supplements

    The Best Citrulline Malate Supplements for Performance and Pump

  • ronnie coleman the king workout

    Ronnie “The King” Coleman’s Complete Bodybuilding Workout

Generation Iron

Generation Iron is the first and only digital network delivering health, fitness, bodybuilding, and strength sports content. We deliver premium content with the biggest names in fitness and provide expert coverage, reviews on top brands, workout tips and trends in the worlds of fitness, health and strength sports.

Strongman Corporation
Vladar

Sections

  • Trending News
  • Original Movies
  • Original Content
  • Supplement Reviews
  • Equipment Reviews
  • Exercise Guides
  • Nutrition Guides
  • Athlete Profiles

More

  • About Us
  • Our Team
  • Our Experts
  • Advertise
  • Franchise With Us
  • Podcasts
  • Power 30
  • Shop

CONTACT

Generation Iron Brands LLC
134 West 29th Street Suite 902
New York, NY 10001
Email: [email protected]

Follow

  • Facebook
  • Instagram
  • X / Twitter
  • YouTube

© 2025 · Generation Iron · Disclaimers · Privacy Policy · Accessibility