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How To Break Through Plateaus

We’re not ones to talk about the glory days. After all, the past is the past. But sometimes, it’s nice to reminisce about the good old days. Especially when it comes to the hypertrophy honeymoon period.

At the beginning, it’s nothing but sunshine and rainbows. Every workout is a step forward in your goals of adding muscle to your frame and building a better physique. Hell, the simple touch of the iron results in pounds of muscle and weightlifting personal records and pounds. The love for newbie gains is strong.

Ok, that’s an exaggeration. But you know what we mean. The days where you didn’t follow a program, worry about your form, or any of the other nuances that you’ve read in this month’s latest fitness magazine.

In this period, you grew stronger every single week; adding big jumps of 5, 10 and even 20 pounds at a clip. You finally moved up in your shirt size and were definitively a large. You were immortal in the gym. No matter the exercise, sets and repetition schemes or your caloric intake, you were making gains, baby.

But then it happened.

That unreal progress went from blazing speed to a screeching halt. Three solid weeks of hard training and nothing to show for it. Not even an increase of a feather on each side of the bar. You had been formally introduced to the infamous plateau.

Up until that point, you believed it was a myth like the freaks, Big Foot and the Loch Ness Monster. You discovered the plateau was real and here to stay.

In that moment, you realize you are not a freak of nature. You begin to feel flat and your training is uninspired. Every repetition grows your frustration.

If you didn’t give up and are still searching for the answer, look no further. There is still hope for you. The words in this article are that hope. The strategies before you are exactly what you need to not only break through but absolutely demolish your current plateau.

The tactics will help you unleash your own freak muscle.

I. Technique and Mobility

performing-a-deadlift

The first tactic concerns your exercise execution and prerequisite movement patterns on those exercises.

This is always the first to mark off on our checklist when it comes to busting through a plateau. It is where a trusted eye or qualified coach comes in handy and can help you make instant progress.

For instance, in order to effectively deadlift from the ground, we believe that you must be able to touch your toes. It’s the foundational movement that we check before beginning to load that pattern.

Next, we will assess the actual exercise execution and make adjustments as necessary to have a more effective and efficient pull.

If those requirements aren’t met, we will work on re-patterning the individual or ourselves. Then we will begin loaded in a more optimal position such as an inch off the floor to an inch below the knee.

If you’ve hit a wall, we highly recommend revisiting your mobility work and investing time in specific corrective work. Then video yourself, have a trusted and knowledgeable training partner cue your movement, or hire a coach.

II. Recovery

resting-for-recovery

Even though you are hitting the gym 3 to 6 days per week, you may need to reassess your recovery from those training sessions.

In our culture, we believe that if a particular thing is good, then more of it must be better. That’s the world we live in.

We totally get it. You believe that you need to train harder and more frequently in order to break through this plateau.

On the contrary, you may need to place more stress on less stress. Let us explain.

Training, especially at a high intensity, is a stress on your body. Albeit a good one. Just as much as your work, relationships, family, finances, sitting in traffic and everything else that may cause aggravation in your life. It all adds up.

If we look at it like a bank account, those stresses are debts (the red). You need to balance your bank account with more credits (the green).

That’s where recovery comes into play. These could be the simple act of not training and do something leisurely like sleeping, reading a book, taking up a hobby or even binge watching Netflix. If you feel like you need to do something, recovery procedures can also include walks, self-myofascial release, massage, infrared sauna, ice baths, and stretching.

To break through a plateau, you might actually need to do less and focus on your recovery.

III. Caloric Intake

protein next to salad

In those glory days, you didn’t need to worry about the number of calories you were consuming. You just ate more and as a result, added more weight to the bar and scale. It was easy.

Now that you are stuck in a rut, you may need to re-assess your caloric intake.

If you haven’t been paying close attention or placing any focus on your nutrition, this is a perfect opportunity and a free pass to increase the amount of calories a daily and weekly basis.

Now, that is not a reason to freak out and go insane with one cheat meal after the other. Instead, this is calculated tactic to eat more, particularly in the form of carbohydrates, to fuel your training and recovery.

As long as your body fat percentage and waistline are not increasing, we would recommend that you track your diet over the next 3 to 5 days. Then take the average caloric intake of those few days and multiple it by 10 percent. This will give you the number of calories you need to add to your daily average.

For example: Your daily average is 2500 calories. You start by increasing by 250 calories per day. Your new target daily average will be 2750 calories.

You could also add in a single cheat day per week to get you out of this rut and into new gains territory.

IV. Motivation

Not Seeing Results? Here Are 5 Fixes

As we discussed earlier, it’s pretty easy to fall off the wagon when it’s not so easy. The resistance to show up to the gym, let alone get freakin’ after it, becomes increasingly more difficult.

Your motivation may be at an all time low.

Especially if you have been stuck for an unreasonably long period.

You must rekindle the fire and constantly fan it to keep it roaring. There are numerous ways to strike the match, so you must find what motivates you.

Revisit your why’s behind building muscle and improving your physique. Find inspiration through different channels such as books, videos, movies, interviews, stories, and quotes. Purchase a training program that takes the thinking out of the equation for you and all you have to do is execute.

Most importantly, you must get excited about the process again in order to achieve the results you desire.

V. Intensity Methods

man clean and jerking at gym

If you want the muscle, physique, and results you’ve never had, then you’ve got to do something you’ve never done. This is your opportunity to step out of your comfort zone of 3 sets of 10 reps or 5×5.

The time has come for you to start implementing unconventional training methods and protocols. Let us introduce intensity methods to you.

Typically, most workout plans are designed with straight sets for simplicity. Especially in a crowded gym. You hit the set for the prescribed repetitions with a load that will challenge you on the last few repetitions.

There is nothing wrong with straight sets. However, there comes a time and place to implement intensity methods that extend sets beyond failure, introduce a new stimulus for the body to adapt, create mechanical tension or metabolic stress, and bust you out of a plateau.

Intensity methods cannot be used all the times. But at very specific points, like this, they are vital to keep you progressing forward.

These tactics can range from drop sets and rest pauses to unconventional methods like supra maximal holds, constant tension, power contrast, and extreme loaded stretching.

Luckily for you, we have actually broken down those exact intensity methods for you to implement right into your current training.

These training tactics are not for the faint of heart but for those of you who are serious about pushing the envelope, building freakish amounts of muscle, and breaking through your current plateau, we welcome you to grab all the details for FREE. That’s right, completely yours just because we want to see you succeed and overcome that training rut.

Get those four freakish methods here.

Freak Muscle Trailer from Sons of Strength on Vimeo.

To top it all off, we wanted to let you in on a little secret. We feel we would be doing you a disservice if we didn’t let you in on it.

We have created one serious muscle-building program titled Freak Muscle. Just in time for Halloween, we are exposing our best family kept secrets to building monstrous amounts of muscle and launching this 12 weeks, high-intensity program.

In addition to the four training phases, Freak Muscle also comes with:

  • The training manual behind the muscle madness.
  • The freak of nature nutritional strategies.
  • Our freaky supplementation secrets.

Freak Muscle has been designed to unlock your muscular potential, break through your plateaus, and unleash the freak inside of you. It has been specifically created for people who are serious about their training and want to take their results to the next level. We promise that if you follow this program, you will experience monstrous muscle growth, freakish strength gains, and the confidence to embrace your inner freak.

The best part? It’s on sale and only $37 until Halloween.

The question is are you ready to become one of the chosen few to transform their body into a freak physique? If so, we welcome you to the Freak Show.

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