How do I get over a strength plateau?

Answer:
A strength plateau is a common occurrence

for a strength trainer, but they do not have to be inevitable.

Continuing to make strength gains over an extended period of time is a matter of regulating the amount of training volume and frequency. Too much of either, and you are bound to hit a plateau.

Each of us has a genetic limit to the amount of strength that we are capable of achieving. But many of us never realize this potential as a result of overtraining. This is when our training volume (the number of sets and reps performed in a given workout)and frequency (how often we are working out) exceeds our recovery ability.

Our systems have a finite level of recovery ability. It is when we surpass this recovery point that we hit our plateau. At this point an adjustment in the volume and frequency of our training is necessary. We need to drop an exercise or two from our routine and add in a couple of extra rest days. It is really only necessary to perform one or two exercises consisting of one set per muscle group. This will often amount to no more than five or six sets per workout. These workouts should only take place no more than twice a week.

Making these adjustments should help you over these plateaus until you reach your genetic potential. Many top lifters lift heavily no more than once every seven days, ensuring the proper amount of recovery. You can make nice gains if you undertrain, but you will see no gains if you overtrain.


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