OVERCOMING A PLATEAU IN GAINS... How to keep making progress.

We all have bad sessions, usually because we feel unmotivated, or we can’t seem to make the same progress as usual. Part of gym life is showing up anyway & understanding that we need those bad sessions to appreciate the good ones. But when we hit a string of “bad sessions” we can start to lose faith, so this week we’re going to outline some great methods to break through that wall & get your progress back pointing upwards! In no particular order…

Method 1 – Programming

The research shows a program (or programs) that hit each muscle group for a minimum of 10 sets per week is ideal (although muscles are different sizes so use some common sense). This should be combined with sufficient progressive overload, meaning if you’ve been stuck on the same weight for weeks, bring the reps down & push the weight up! Finally, after 4-8 weeks on your program, mix it up with a new one.

Method 2 – Nutrition

Calories, calories, calories! Building the most amount of muscle possible for your genetics ALWAYS requires a hefty calorie surplus. If maximum strength & muscle build is your aim, ensure you’re eating at least 500 calories over maintenance. The other side to the puzzle is your macros. Mainly sufficient protein (2.2g per kg of bodyweight for maximal gains) & carbs to fuel your workout (about 60 mins before). Add in some top-quality hydration & creatine monohydrate & you’re onto a winner!

Method 3 –Form

I’ll join you in shaking my head & saying ‘my form is good I don’t need this one’. But realistically me, you & everyone else reading this can always improve our form. Some good places to start are controlling the eccentric (muscle lengthening) movement, time under tension & implementing drop sets. You can never go into enough detail with this so keep striving for perfection!

Method 4 – Recovery

An often-overlooked area as far as plateaus are concerned. Recovery such as sleep, rest days & active recovery (stretching, foam rolling, walking etc.) are an easy place to start in boosting gains. Work smarter, not harder by taking a real good look at your recovery efforts! There’s plenty more on this in our other blog posts.

Method 5 – Coaching

Shameless plug incoming… Coaching is a great way to get an opinion from an expert who can almost certainly find ways of boosting your progress! If you’re reading this, you probably don’t need help with the basics. But a monthly or quarterly session to help program & check form/nutrition/recovery etc. could massively help you.

That’s all for this week! Go get those gains & I’ll be back next Sunday with more. All that remains to say is Merry Christmas & a Happy New Year! Eat lots & enjoy some relaxing time, I’ll see you in January to hit the gym harder than ever.

Elliot Hutchinson // 22.12.2024

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