March 17, 2015 KX Team

How to overcome a training plateau

You’ve been hitting the gym 3-4 times a week, training the same muscle groups on the same schedule, using the same weights. Perhaps you go to the gym and you train whatever you feel like doing that day without a program, but some days you can’t figure it out so you hop on the elliptical and ride for an hour. You’ve noticed your gains are diminishing. You’re not getting stronger, leaner, bigger or wiser. What should you do?

Here are our 5 steps to avoid training plateau:

  1. Alternate between volume and intensity. Volume is how much work is performed and intensity is how hard the work is. Volume causes burnout, not intensity.
  2. Change your routine after at least 4-6 workouts. The more advanced you are, the more frequently you need to change as athletes adapt to routines faster and novices require longer.
  3. Do not change your routine sooner than 4 workouts. You will not see results or adapt.
  4. Record your weights and follow the 2% rule. Add 2% more weight to the weight every set. Muscles require overload to adapt. You will be surprised how much faster you will start seeing results.
  5. Hire a trainer. Find someone knowledgeable to hold you accountable.

At KX Yorkville, we screen you for imbalances before we create your customized training program, as you are only as strong as your weakest link. Our trainers ensure the movements are executed safely, under the appropriate time under tension and pre-determined rest period, to ensure you see endless gains. Workouts are changed every 4-6 sessions for best results. Book a consultation today to learn how you can be our next transformation story.

 

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