When initially starting strength training, the progression comes from neural adaptations, however this can only last so long and is dictated by genetics. Beyond this, progression comes from muscle growth allowing you to become stronger. Which will also slow down over time.
Why Do You Plateau?
Plateauing can be for multiple reasons. When looking at the physiological reasons, muscles become more efficient, meaning burning less calories and building less muscle and a lack of progress1. This mostly comes as a result of not progressing the weight or reps of an exercise, failing to load the body enough.
An ineffective training routine can be one of the leading causes for plateauing, whether this be infrequent sessions or changing the exercises every session. Another key reason being the failure to progressively overload, which can be done in two ways, increasing the weight, or increasing the reps every session. Lifestyle choices such as poor diet, lack of activity all also play a major contributing factor when trying to progress in the gym.
How To Break Through the Plateau?
In order to break through a plateau, the most efficient way to do this is to change your training intensity. Which can be done in multiple ways. For example, deloading the weight and progressively overloading the weight accordingly2. Perform one top set followed by multiple drop sets. Reduce the reps per set, for example changing each set from 5 reps down to 3 reps, which will allow you to keep progressively overloading the weight.
For example, If you were to plateau and get stuck with a 50KG squat, trying to perform three sets of five, decreasing the reps, but increasing the weight to 52.5KG for three sets of three reps allows you to continue progressively overloading. This may continue until you reach a 60KG squat and plateau once more, if you were to then return back to 50KG for three sets of five, this should be achievable and show you have broken through the plateau.
Ultimately, a plateau within your training should not be demoralizing, unfortunately you physically cannot progressively overload forever. Therefore, being able to adjust your training to prevent these and continue progressing are extremely important.
References
- Gelman R, Berg M, Ilan Y. A Subject-Tailored Variability-Based Platform for Overcoming the Plateau Effect in Sports Training: A Narrative Review. International Journal of Environmental Research and Public Health [Internet]. 2022 Feb 2;19(3):1722. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8834821/
- Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International journal of environmental research and public health. 2019 Dec 4;16(24):E4897.
