Enjoy training even though you’ve plateaud
Tuesday, 15 May 2012
By James Killen
Some may say that the mere title of this article is a contradiction, I
say not so. The word “plateau” alongside “injury” is possibly the most
feared word by those who lift weights. It means results have stopped,
usually measured by weight not increasing for an extended period of
time.
Lets explore “plateau” for a while. First of all plateaus are
inevitable, everyone experiences them at various stages of life, like
death and taxes, they cant be avoided. Something else that I have
discovered, being involved in the fitness industry, is that people don’t
plateau nearly as often as they think. I know people who if they don’t
increase bench press by 1kg every 2-3 weeks, tell everyone that they’ve
plateaud. Are they serious? Think about it, if you increase 1kg every 2
weeks on bench press, that’s an increase of 26kgs per years. Over 3
years that’s 78kgs! That’s comparable, if not more impressive than
people on steroids. So before you start worrying and looking for changes
and miracle supplements, I have included the following tips for you:
1)
How hard have you been training?
This is generally the first question I ask someone who is in a
genuine plateau. If they tell me that they have been training longer or
have added extra cardio sessions, or extra exercises I usually suggest
they take a week off. This gives time for muscles to fully recover,
along with the central nervous system. Nautilus creator Arthur Jones
once promised that he could add an inch to the arm of any lifter, he
said “Simply take a week off”. On the other hand, if you feel you have
been slacking off, pick up the pace a little. If you don’t work hard at
your job will you get a promotion? I don’t think so. So why do you think
your body will give you a promotion if you slack off at the gym.
Remember, you are defining part of your character while at the gym, so
don’t let yourself down.
2)
Train with a friend
This makes training more enjoyable and can give you a new perspective
on training rather than the tunnel vision we
often get used to. It will also increase the chances of you getting to
the gym as motivation often drops during times of plateau. Having a
friend there often gives you that bit of spark you need to break through
the plateau. The main reason is, ITS FUN!
3)
Expect Plateaus
They are going to happen, its not the end of the world, get over it.
4)
Play a sport, partake in recreational activities.
Take your mind of training for a while. The mere fact that you are
constantly thinking about your rut is decreasing your chances of getting
out of it quickly. Play a game of basketball, golf, go for a jog, take a
dance class, change can help.
5)
Hows your diet?
Are you eating a quality diet? In my opinion this is by far the most
important factor, in fact I attribute 70% of results to diet alone. Are
you getting enough carbohydrates, protein and essential fats? If you are
feeling sluggish and your weights are stuck, chances are your diet
isn’t where it should be. Go back to the basics. There is plenty of
articles and information on diet and nutrition available on the website
and in the forum http://www.personal-training.com.au/forum/default.asp
6)
Getting enough sleep?
This is where it all starts and ends. If you aren’t getting enough
sleep, you wont have energy to lift, and your muscles wont grow. We all
know that it’s in bed that your muscles grow, not in the gym, but many
of us still don’t look at this factor as an important one. Shoot for at
least 8 hours per night.
7)
Don’t make huge changes.
A common mistake made by the plateaud lifter is to make drastic
changes. While gradual change is fine, big changes won’t help. Get back
to the fundamentals, diet, sleep, intensity and good technique and you
will get through it.
8)
Don’t worry about it
You have been in plateaus before and you’ve obviously got through
them, so why wont you get through this one? If bodybuilding wasn’t
challenging, it wouldn’t be as fun, so enjoy the challenge and reap the
rewards of your hard work and dedication