How to Beat Weight Lifting Plateaus – Diet and Training Tips

tips to break a weight lifting plateaus

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When you are stuck in a weight lifting plateau, it seems no matter how much energy or focus you put into your workout, nothing ever changes!

In a training plateau, your body becomes stagnant and your workouts become boring. Fortunately, there are some options which you can use to alter your current diet and workout program to help you break any weight lifting plateau!

The tips below are excellent for helping you improve your body, and breakthrough any annoying plateaus!

How to Break Any Weight Lifting Plateaus

breaking a training plateau

If you want to break a training plateau, you don’t want to change your entire workout routine. Instead, you want to make only a few small changes which can help shock your body and get you through this period.

Check out these tips which should help you break your weightlifting plateau!

Related Reading: How to Gain Muscle Fast for Skinny Guys

Try to Train with a Partner Who Has More Experience

A training partner with experience can save you from many serious training mistakes. His or her experiences can become your own experiences, and you can save yourself some trial and error.

Above all, having such a training partner can help you to keep your motivation up, keep track of your own training goals, and to push yourself through training even if you are tired or doubt yourself.

Do Short but Intense Workouts

Training for a long time can wear your body down, which can cause weightlifting plateaus.

High-Intensity Interval Training (HIIT) is a great option for people who are trying to build lean muscle mass, lose body fat, and develop an aesthetic body, and especially those who are stuck at a training plateau.

Studies have shown that as little as 10-minutes of intense resistance training can have positive effects on growth hormone levels- which is one of the leading indications of muscle growth.

According to a study published in The Journal of Clinical Endocrinology & Metabolism,

“A minimum duration of 10 min, high intensity exercise consistently increased circulating GH in adult males.”

You can also focus on using compound exercises instead of isolation exercises, which will promote more growth hormone and testosterone production.

More Information: HIIT Leg Workout

Don’t Forget About Rest for Muscle Recovery

Although you develop lean muscle mass through weightlifting and other forms of resistance training, what many may not know is that your muscles do not actually grow during training; they grow during the recovery phase between training sessions.

Therefore, these recovery phases should be taken seriously. Most of your muscles should rest between 48 and 72 hours before training them again with resistance training.

Sleep should not be neglected either!

Additional Reading: What to Do After a Workout

Eat More and Don’t Forget About Protein

No matter how hard you train, if you do not eat properly, your muscles will not recover enough to advance your training sessions. To build lean muscle mass, you should eat regularly, and above all, not miss out on protein.

Adequate protein consumption can help you gain muscle and prepare for future training sessions. It is important to find the right balance; if you eat too much protein, you could add some fat to your frame.

Also, the amount of protein you eat depends on how active you are.

The best way to get good protein is to consume many different vegan protein sources; including nuts, peanut butter, and hemp protein. However, animal protein sources are obviously good as well.

If you’re looking for more info – Skinny2Fit has a wide range of information on getting extra protein. Here is some extra information on the best protein sources that can help you break through weightlifting plateaus:

Keep Eating Carbs

Protein is certainly important as you start training more often, however, carbohydrates, are also essential for recovering after training sessions and pushing through to future workouts. If you reduce your carbohydrate consumption, there is a good chance you will hit a training plateau earlier.

You should try to consume a simple carbohydrate about 90 minutes before you head to the gym. It not only gives your muscles food but it also helps them repair themselves after you are done working out.

One exception is for , but even they consume some carbohydrates and time them properly.

Read More: Best Complex Carbs for Bodybuilding

Take Appropriate Supplements that Help with Your Goals:

Many supplements are a waste of your money, it is as simple as that. However, not all. Choosing the right supplements can help you break through any weight lifting or weight loss plateau.

The supplement industry is a booming marketplace with new products created seemingly every day. Due to this, it can be very difficult to determine which supplement is worth purchasing!

Many basic supplements such as BCAAs and glutamine, creatine monohydrate, and whey protein are all effective and proven to be useful for your body.

Other effective supplements for beating weightlifting plateaus include:

If you are looking for supplements that are good for you body, and just as effective; you need to look at Legion Athletics supplements!

Legion Athletics was founded on the principles of creating better supplements with no fillers, unnecessary ingredients, or artificial anything.  These are pure supplements that will make a huge impact for you, and I highly suggest you give them a try!

Innovative products such as those from Trentostan-M can also help here.

Related Reading: The Best Supplements for Muscle Gain and Weight Loss

Concluding Thoughts – How to Break Through a Training Plateau

how to break through a weight lifting plateau

As you can see, it does not take any difficult change to break a training plateau. If you are working hard enough to reach a training plateau, you can easily breakthrough one!

Read Next: How to Lose Fat and Keep Muscle


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