Breaking Through Fitness Plateaus

This chapter examines the phenomenon of fitness plateaus in muscle growth and the various physiological factors that can cause them. It highlights the importance of personalized recovery strategies, biomarkers, and the balance between stress and recovery to enhance athletic performance.

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In this episode, I discuss training plateaus, overtraining, and peaking (aka “tapering”) to help you train smart for your goals and effectively use rest to maximize performance.

I discuss training plateaus, the underlying molecular mechanisms that cause plateaus, and how to overcome plateaus by targeting systems and nutrition-based approaches. I describe how overtraining reduces performance, which molecular biomarkers to measure to determine if you are overtrained, and how to recover from overtraining. I also explain how to use peaking (tapering) to significantly enhance performance, when to place a taper relative to competition, and how to effectively taper by reducing volume and increasing rest days.

I explain multiple causes and solutions for diminished performance and describe tracking options for measuring your health, fatigue, and performance. Listeners will learn how high-performance athletes, down to general exercisers, should measure, monitor, and intervene in plateaus, overtraining, and taper effectively.

Access the full show notes for this episode at performpodcast.com.