Overcoming Strength Plateaus

A strength plateau is a point at which you stop seeing improvements in muscular strength and endurance. First and foremost, take a break from training. Staleness may indicate that your body has been working too hard and it needs a chance to recuperate.

The following list can help prevent a strength plateau from developing in the first place. Keep your routine fresh and exciting by changing the exercises, equipment and training program that you use.

The following are a list of training modifications that you can incorporate into your routine.

* Adjust # of sets (1 hard set one day, 3 easier sets another)
* Adjust # of reps you perform (increase to 15 – 20 reps with lighter weight or 5 – 7 reps with a heavier load)
* Change the exercises you do on a regular basis. For example, if you are used to doing the bench press, try flies or push-ups.
* If you are used to free weights, try machines or vice versa.
* Experiment with other types of resistance including rubber bands, partner resistance, stability balls and your own body weight.

Incorporate a high-intensity training day into your workout. Try one of the following (but no more than once every 2 weeks or so):

1. Breakdown training – lift a weight 8 - 10 reps, then drop the weight and perform an additional 2 - 5 reps until fatigued.
2. Eccentric training – focus on the negative contraction (may need a spotter for this)
3. Supersets – complete a set for a particular muscle group and immediately go into another exercise for the same muscle.
4. Try slow training. Count to 5 - 7 for both the positive and negative part of the muscle contraction.