How do you break your plateaus?

[xnotoriousx]

I just wanted to share the things I've done to break my plateaus that have worked very good for me...


When I started lifting I ran this split for 4 months
Legs
Chest/Tris
OFF
Back/Bis
Shoulders
Off

Then I hit a hard brick wall and knew something had to be changed. I then switched to this and blasted through my plateau.

Legs
Chest/bis
OFF
Shoulders
Back/Tris

After a couple months of solid noticeable gains, again I hit another wall. Then this is what I did. I got some incredible gains from this.

-Supersets-

Hams/Quads
Chest/Back
OFF
Bis/Tris
OFF
Shoulders - stayed the same, I just added calves in on this day.




I'm sure most of you know the importance of changing up your routine every couple months, I just thought i'd share the changes that really let me sling shot through my plateaus..

If you have any, please share them...

[kaptainkeezy04]

Get a training partner. My best friend and workout partner just got back from Army training, and I can finally fail on bench press, squats, military presses, etc., because I don't ever have to worry about not being able to get the weight up. I was squatting heavy today to where my body wanted to quit after 5 reps, but because I had him yelling in my ear and motivating me, I was able to push through to 10. This is the type of training that builds muscle, and breaks plateaus. Just having someone with you to challenge you, motivate you, and push you to your absolute limit makes all the difference in the world. I really don't think you can train to your full capability without a partner.

[BBronco]

Steroids

[Friend]

Get a training partner. My best friend and workout partner just got back from Army training, and I can finally fail on bench press, squats, military presses, etc., because I don't ever have to worry about not being able to get the weight up. I was squatting heavy today to where my body wanted to quit after 5 reps, but because I had him yelling in my ear and motivating me, I was able to push through to 10. This is the type of training that builds muscle, and breaks plateaus. Just having someone with you to challenge you, motivate you, and push you to your absolute limit makes all the difference in the world. I really don't think you can train to your full capability without a partner.

^ Totally agree

[xlxBigSexyxlx]

Get a training partner. My best friend and workout partner just got back from Army training, and I can finally fail on bench press, squats, military presses, etc., because I don't ever have to worry about not being able to get the weight up. I was squatting heavy today to where my body wanted to quit after 5 reps, but because I had him yelling in my ear and motivating me, I was able to push through to 10. This is the type of training that builds muscle, and breaks plateaus. Just having someone with you to challenge you, motivate you, and push you to your absolute limit makes all the difference in the world. I really don't think you can train to your full capability without a partner.

So true. As I've done both, partner and no partner, I find my workouts are more intense when someone is there competing with me and pushing me.

[The Deuce]

Get a training partner. My best friend and workout partner just got back from Army training, and I can finally fail on bench press, squats, military presses, etc., because I don't ever have to worry about not being able to get the weight up. I was squatting heavy today to where my body wanted to quit after 5 reps, but because I had him yelling in my ear and motivating me, I was able to push through to 10. This is the type of training that builds muscle, and breaks plateaus. Just having someone with you to challenge you, motivate you, and push you to your absolute limit makes all the difference in the world. I really don't think you can train to your full capability without a partner.

REALLY?? Have been training by myself my WHOLE time I have ever lifted weights.. I am a loaner... I don't like having other people around me.. say I need a SPOT either I do weight and reps I know I can complete or, I'll train without those clips on the end of the bar so if I can't push the weight.. I DUMP it... **Had to do this one a few times *

Maybe I should think about finding a training partner...

[ninesecz]

I like having a partner but I never have one for very long.. Either I work out to hard for their liking! Or they keep missing days, or just stop cause of laziness! but when i have one, I love it! There is nothing better than having a spotter! As brings me to the way i blast through Plateaus! NEGATIVE REPS!!! I try to do them at least once a month and by doing this I almost never plateau cause the Negatives keep me growing! No Spotter, No Negatives, No Gains! unhappy Ninesecz!

[quarry206]

I think what everybody said is spot on...

only thing I'll add that i didn't see.. don't be scared to take a 7-10days off totally.. and first week back make it lite.

to some that is two weeks out of ur workout, but for I would say 80% of people (and yes I made that number up) it helps heal the body, restore your CNS and also gives you a fresh start to hit it hard again...its a training trick power lifters use all the time. but BBers can gain and benefit from it too.

[Swifto]

Switch up volume and intensity.

[eatrainrest]

Switch up volume and intensity.

AND REPS!!!

[JackSparrow]

Ive never really had a training partner, I dont like to train with someone because as said above they always end up giving up, missing sessions etc. I think its good advice to take some time off now and then to recharge but one thing I do is change my gym, just leave and go somewhere else for a change of scenery.

[ranging1]

i think the anser is steroids, since neally everybody in this forum did just that

[Ronnie Rowland]

1) Steroid dosages
2) Diet (especially more protein)
3) Training volume

[Dukkit]

carbs. more carbs. less carbs

a shit load caffeine

and of course switchin up routine, reps, weights and sets

works for me