Getting Past The Plateau


Photo by Jesper Aggergaard on Unsplash

First off let me talk about exactly what a plateau is and isn’t, because often times a plateau can be mistaken for just a slow down in progress. I hear a lot of people say they’ve hit a plateau because they went a week or two and didn’t gain anything, lose any body fat, or increase their lifts. This is not a plateau. A couple weeks of no changes isn’t long enough to show that you’ve been in a plateau.

If you are hitting 6 weeks or more and nothing has changed, then you’ve probably hit a plateau. But fear not, because plateaus are not a form of doomsday.


Photo by Trust “Tru” Katsande on Unsplash

When you hit a plateau it means that you are progressing. What once kicked your butt is no longer doing so, and in fact has become easy for you. This is good news! It means you’ve been progressing! So first off congrats. Don’t view it as a bad thing.

So now that you’ve hit it, what’s next?

You change things up. Try some new exercises, go for different set schemes. For instance if you’ve been doing three sets of twelve, try drop sets, or 5×5’s. Spend an extra 15 minutes on your workout each day. Add extra exercises in each day, add or subtract 150 more calories from your nutrition goal.

You don’t have to make huge changes to push past plateau’s your body just needs a change. So don’t fear plateaus. Embrace it and know that you are progressing, change things up and go hard. You’ve got this!

Check out this week’s podcast for more on plateaus and getting past fail points.



Published by bonestobulk

I run Bones to Bulk, a complete program that focuses on the nutritional, fitness, and mental game of gaining lean muscle naturally.

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