The plateau flowchart - How to understand if you're at one, and how to overcome it
Jan 5, 2024
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In this podcast, Chris and Paul discuss plateaus in weightlifting and how to overcome them. They explore fatigue-related plateaus, differentiate between plateaus and bad workouts, and talk about strength adaptations in hypertrophy research. They also delve into the relationship between CNS fatigue and inflammatory cytokines, and discuss different types of plateaus in training. Additionally, they explore muscle fiber growth and its genetic potential, and cover misconceptions and factors related to plateaus in muscle growth. The hosts share practical application models for overcoming plateaus and discuss the possibility of creating a flowchart.
Fatigue can be a cause of plateaus, and managing it is crucial for effective muscle growth.
If the plateau is not due to fatigue, it could be a stimulus problem, in which case adjusting your progression model or taking a slower approach can help overcome it.
Training to failure may lead to greater fatigue, so leaving one rep in reserve (1 RIR) can lead to more controlled progress.
Finding the right balance between load, rep range, and progression is key to overcoming plateaus and ensuring consistent progress.
Deep dives
Check for Fatigue as the Root Cause of Plateau
One of the first things to consider when facing a plateau is fatigue. Fatigue can be the culprit behind a lack of progress and can manifest as either a fatigue problem or a stimulus problem. Fatigue can be detected by giving yourself an extra day of rest or reducing the intensity of other workouts in your training week. By doing so, you can determine if the plateau is due to excessive fatigue. Managing fatigue appropriately is crucial for stimulating hypertrophy effectively.
Understanding Stimulus as a Potential Plateau Cause
If fatigue isn't to blame for the plateau, consider the possibility of a stimulus problem. This means that the stimulus obtained from your last workout was not sufficient to progress according to your planned progression model. The key is to ensure that the adaptations you're experiencing match the demands set by your progression model. Sometimes, smaller increments in weight or reps can still be considered progress, even if they don't meet the initial expectation. Adjusting your progression model or choosing a slower progression approach can help overcome this type of plateau.
Exploring the Impact of Training to Failure
Training to failure, particularly at higher rep ranges, can lead to greater fatigue and different physiological responses. Short position exercises, like lap pull-downs, may have a different impact on subsequent exercises compared to longer muscle length exercises like leg curls. The way you feel during and after exercises can vary, and there are still unknown factors at play. Leaving one rep in reserve (1 RIR) or avoiding complete muscular failure can lead to more controlled progress and less fatigue accumulation. Pay attention to the feedback your body provides and adjust your training accordingly.
Considering Load and Rep Range for Progression
The load and rep range you choose can significantly impact your progression. Trying to add too much weight or too many reps too quickly can hinder progress. Experimenting with a one rep in reserve (1 RIR) approach, where you feel like you could have done one more rep, can be effective. Adding a smaller percentage of weight or aiming for stronger sets of six reps, rather than aiming for for very close to failure, can provide a more manageable and consistent progression. Finding the right balance between load, rep range, and progression can be key to overcoming plateaus.
Understanding Plateaus in Training
Plateaus in training can be frustrating, but it's important to determine if you're really at a plateau or just had a bad workout. Assess if external factors like stress or nutrition are affecting your performance. If fatigue is the issue, try taking an extra day of rest and see if it improves your performance. If not, it could be a stimulus plateau. Evaluate your progression model to ensure it's appropriate for your goals. Consider a slower progression model like the Slow-Man method. If the issue persists, it could be an adaptation plateau. This could be due to limited motor unit recruitment or regional muscle size. Make changes in exercise stability, rest periods, rep ranges, and muscle mass to access different muscle fibers and achieve a higher level of motor unit recruitment.
Progressive Overload Misconceptions
Progressive overload is often misunderstood as simply adding more sets or reps. However, it actually means achieving more under the same conditions. Keep in mind that progressive overload allows you to maintain the same stimulus on the muscles while making progress in performance. Adding more sets or time is not considered progressive overload. Understanding this concept is crucial when troubleshooting plateaus.
Differentiating Between Types of Plateaus
Plateaus can generally be categorized as either adaptation plateaus or non-adaptation plateaus. Non-adaptation plateaus are typically caused by fatigue issues or a need for a change in progression model. Adaptation plateaus can be further divided into those related to limited motor unit recruitment or regional muscle size. Troubleshoot with stability, rest periods, rep ranges, and muscle mass to optimize motor unit recruitment. Recognize the importance of differentiating between types of plateaus to effectively address them.
Practical Tips for Overcoming Plateaus
It's crucial to assess if you're experiencing a true plateau or just a bad workout. Consider external factors like stress and nutrition that may be influencing your performance. Take extra rest days and evaluate if fatigue is the issue. Adjust your progression model to find the right balance between challenging yourself and allowing for adequate adaptation. Understand that progressive overload means achieving more under the same conditions, not simply adding more sets or reps. Differentiate between non-adaptation plateaus and adaptation plateaus, addressing them with appropriate strategies and modifications.
In this episode Chris and I organically breakdown if you actually have a lifting plateau, how to assess it, all of the reasons that plateaus happen, and how to overcome them.
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