The Training Plateau.How to get out and avoid.

You will be hard pressed to find an active athlete who hasn't been in a plateau.
The possible causes for this "wall" often reside in our diet and/or recovery.
You can't hope to gain muscle and develop a strong body without giving that body the required nutrients and enough recovery time.

How to avoid a plateau ?

To develop your musculature, get stronger and get your muscles bigger you need to have three things;

• Good nutrition;
• Recovery time;
• A workout that coincides with your goals;

Your workout should have: 

• intensity;
• volume;
• a challenge;

Getting enough protein in your diet is vital for the recovery of your muscles.

Carbohydrates are needed to fuel your workout, to provide the energy you need.

And you need fats for your body's hormonal production which is vital not only for your training, but for your well being as well.

Recommended foods:

• chicken;
• milk;
• cottage cheese;
• eggs;
• fish;
• potatoes;
• rice;
• fruits;
• spinach;

The time needed for sleep is between 8-10 hours.

If you implement the recommendations above, the dangers of a plateau will be minimal.

A possible cause of a training plateau is using the same workout routine for more than 5 months.

The body adapts to the load, thus hypertrophy and strength gains cease.

Change your way of training often. Change the sequence of the exercises and alternate workout days.This should be enough to avoid a plateau.

Sound training, good nutrition and sufficient time to recover will ensure you steady progress.

Neglecting one leads to stagnation or even atrophy of the muscles.

Your goals are to gain muscle and strength. This will not happen if you don't provide your body with the building blocks - food.
If you train hard, but your diet is unbalanced, you will lose more than you will gain.

When we workout we tear our muscles fibers, just to have them grow even larger when we rest afterwards.
But if we don't provide our muscles with enough food or rest, they won't be able to grow bigger and stronger.

Not only will they not progress, but there's a possible negative effect -  an actual loss of muscle mass.

Resting is just as important as eating.

If you train hard, eat well, yet you do not rest enough, again you will encounter undesirable results .

Success lies in the proper and reasonable way of training.
Train hard, eat smart and rest well.
Good luck!