How to Avoid and Break through Stubborn Plateaus

We all go through times of frustration about our lack of progress in the gym. Some people can train with high intensity week after week, pushing heavy weights and eating, what seems to be a conveyor belt of food, only to feel failure from little or no further increase in gains… you’ve have hit a plateau!

A common issue for us humans is that we fall into routine or rut very easily. The same routine without any change for a long period of time will have negative consequences when it comes to building muscle, strength or whatever you’re physical goal may be.

“If you always do what you’ve always done, you’ll always get what you’ve always got.” Henry Ford (1863-1947)

What is a Plateau?

A plateau is a rut where you find that you are no longer progressing in the gym. You may find that you’re not able to increase weight or squeeze out any more reps out. You’re stuck at benching 100kg and can’t seem to get any more that 6 reps, for weeks. You’ve been trying to keep making gains in muscle growth, but every time you step on the scales it just doesn’t move any higher.

It’s very frustrating and confusing to see all progress come to a stand still when you feel you’re doing things right to make keep making gains.

If you’re experiencing a struggle to meet your goals – whether they are to lose fat, build muscle, or increase strength – then you may have reached a plateau. Additional signs are fatigue and lack of motivation towards training. These are the psychological responses to the body’s inability to progress any further.

How to Burst Through a Plateau?

To see a continued progression towards your goals, you must first keep these two principles in mind. These are progressive overload, and overtraining. The first principle should be incorporated into your program, and overtraining should be avoided.

Progressive Overload – Progressive overload is the most important concept that you should understand to build muscle and avoid plateaus. If you don’t follow progressive overload then your body has no reason to adapt and get bigger and stronger.

If you are not doing this then you’re results will be limited and you’re guaranteed to hit a plateau, fast!

Example of progressive overload:

If you’re able to bench press 80kg for 8 reps it will become easier to lift this weight as your muscles get bigger and stronger. If you keep lifting this same weight you will not make any more gains and will hit a plateau.

To keep getting bigger and stronger you must gradually increase the weight, so next time you do the bench press you will add an extra 5kg to the bar. Now you’re benching 90kg for 8 reps, as this weight gets easier you add another 5kg.

This is progressively overloading your muscles to keep them adapting and to keep your gains moving forward.

Over Training – You will notice fatigue and a decrease in performance if you have over trained your body. This happens due to excessive training without the proper amount of rest and recovery.

Other symptoms include depression and irritability, increased chances of injury, and lack of motivation to exercise. If you want results, then you need to avoid overtraining. Give your body the proper amount of time to recover and rest in between intense workouts. Otherwise, you’re asking for a plateau.

Overtraining is not something to be taken lightly. It can result in injury, long term damage to joins or your immune system. In normal cases, you will cause overtraining by doing too much in too short of a period of time or doing way to many sets in the gym. It’s very common with new lifters, who are very motivated and make the mistake of following the high volume training routines of pro bodybuilders.

More sets and reps does not equal more muscle, less is more. It took me a few years to realize this fact!

Tips to Beat the Plateau

1: Rest is the most important part of recovering from training! This is the time when we get bigger and stronger. Some people hate to take any time off from working out. They fear that taking a week or two off from the gym will result in losing muscle and strength.Well let me tell you now, you will NOT get smaller and weaker, you will get bigger and noticeably stronger.Taking a week or two off can work wonders for your body and will allow your muscles and CNS (central nervous system) time to fully recover. I recommend at least one week off every three or four months, but remember to continue eating like you would during training.

You will feel refreshed and motivated when you finally get back into the gym. Every time I take a week off I come back to the gym STRONGER!

2: Your eating habits can have a significant impact on breaking through plateaus. Many times the diet is overlooked as the possible problem when someone hits a plateau. Eating properly will ensure that you have the right amount of energy throughout the day and are getting an adequate amount of protein for growth. The 1g of protein per pound of bodyweight should be followed as you gain lean body mass.

Calories are equally important if your goal is gaining muscle. You should gradually increase calories as you get bigger. To work out how many calories you need, use this BMR calculator and use the figure in the ‘Daily calorie needs’ section. Just like you progressively overload your muscle to keep gaining, you have to increase calories to support and grow more muscle.

3: Getting more sleep will help you recover better. Recovery and rest are incredibly important to break through a plateau. Following a consistent sleeping schedule will have a significant positive impact on your energy levels throughout the day and will aid in recovery.

4: Keep your workouts down to less than an hour. You are stimulating growth, you should not be trying to train for as long as possible. This will result in overtraining.

5: Challenging yourself in the gym will help you push more weight for more reps. This is key to growing the muscles and increasing your strength because overloading the muscles will help you break through plateaus.

If you are bulking, do not worry too much about burning fat. If you are eating to lose fat but lifting weights to build muscle, you may not be giving your muscles and body enough nutrients. Limit yourself to just a couple of light cardio sessions each week.

EFA for Muscle Growth

Eat lots of protein.

Don’t eat too much fat.

Eat carbs before and after working out.

Such advice is so oft-repeated (and with mostly good reason) that almost anyone engaged in a strength training regime doesn’t give it second thought. Here, however, is food for thought: not all fat is bad. One such type of the formerly maligned macronutrient is known as EFA – short for essential fatty acid.

Why “essential”? Because EFAs cannot be created by the body, yet are imperative to our wellbeing. They must be had through diet (or supplementation). EFAs are used for a myriad of biological functions. Given that the body is designed to move, it should come as no surprise that many of these functions are a critical part of what makes a training and diet regime successful.

What are they? EFAs are primarily referred to as Omega-3 and Omega-6. Other types of fatty acids – Omega-7 and Omega-9 – are also important – however, the body can produce them in the presence of the essential EFAs. Consuming an ideal ratio of Omega-3 to Omega-6 is very important. An ideal ratio is between 2:1 and 4:1 Omega-3 to Omega-6. Unfortunately, the typical Westernized diet provides most people with a full reversal, or worse, of the ideal. An over-consumption of Omega-6 can result in inflammatory processes which could hinder muscle growth and repair, and fat loss, as well as increase pain.

Omega-3 Essential Fatty Acids

Alpha Linolenic Acid (LNA)
Eicosapentaenoic Acid (EPA)
Docosahexaenoic Acid (DHA)

LNA can be converted by the body into EPA and DHA.

Omega-6 Essential Fatty Acids

Linoleic Acid (LA)
Gamma Linoleic Acid (GLA)
Dihomogamma Linoleic Acid (DGLA)
Arachidonic Acid (AA)

Just like LNA can be converted into other Omega-3s, the Omega-6, LA, can be converted into other Omega-6 essential fatty acids.

Why are EFAs important for muscle growth?

Essential fatty acids help facilitate muscle growth in a number of ways. One such way is through the formation of eicosanoids –molecules which exert control over bodily systems such as immunity and inflammation, and act as molecular messenger in the CNS (central nervous system). Eicosanoids can also be classified into prostaglandins, leukotrienes and thromboxanes. Prostaglandins are of the most importance to muscle growth. They:

• Increase sensitivity to insulin
• Help maintain normal levels of testosterone – the primary, male androgen hormone
• Increase the body’s secretion of growth hormone
• Increase the synthesis of protein in muscle cells

These functions are critical to achieving muscle growth during intensive training. In addition, EFAs powerfully affect the formation of fat tissue and fat metabolism. All the Omega-3s increase the breakdown of body fat; they also encourage the body to burn stored fat as fuel.

Beyond the immediately apparent effects on muscle growth and body composition, essential fatty acids help reduce inflammation, heal injuries, speed recovery and strengthen the immune system (important when engaging in repetitive movement with heavy weights and physical exertion that can weaken immunity); and improve sleep, concentration, stamina, increase blood-oxygen levels and improve cardiovascular function (all of which lead to more effective and intense workouts).

Getting Enough

Research shows that to maximize muscle growth, decrease body fat and improve general health, men may consume between 3 and 3.5 grams of EFAs from all sources (food and supplements) daily; women may consume between 2.5 and 3 grams from all sources daily.

Sources

Essential fatty acids are found in foods and supplements. The downside of food sources is that many (fish and fully pastured – grass fed – cattle being exceptions) are higher in Omega-6 than Omega-3.

Some of the Best Food Sources

• Flax seed oil
• Salmon
• Mackerel
• True free-run eggs
• Dark leafy greens
• Walnuts
• Avocados
• Chestnut oil
• Evening Primrose oil
• Sesame seeds
• Pistachio nuts

Is HMB an Effective Supplement?

We’ve discussed supplementing with BCAAs (branched chain amino acids) before, and how they offer unique anti-catabolic, protein synthesis enhancing and glucose-sparing effects that make them a truly effective supplement for anyone engaged in weight training.

BCAAs comprise of three amino acids – Leucine, Isoleucine and Valine. Out of these three amino acids Leucine is the only one that has the capacity to significantly stimulate muscle protein synthesis.

Muscle protein synthesis (MPS) is the process by which new muscle proteins are formed.

When MPS takes place on a large scale the result is muscle hypertrophy (muscle growth).

Anything that increases MPS is a good thing!

HMB (Hydroxy Methyl Butyrate) is an active metabolite of leucine. It has been found that around 5% of dietary leucine converts into HMB through the process of oxidization, so any time you drink a whey protein shake, eat chicken breast or consume any other type of leucine rich food you are also taking in some HMB.

Given that BCAA supplements and some foods already contain leucine, is it effective to also supplement with HMB?

In studies, HMB has repeatedly failed to show any solid evidence that it increases lean muscle mass, increases strength output or reduces post workout muscle soreness.

It’s not all bad news for HMB.

There is research that supports and confirms supplementing with HMB as an effective anti-catabolic. HMB seems to be the active metabolite that gives leucine it’s anti-catabolic (stops muscle loss) properties, but HMB itself does not substantially increase protein synthesis.

In other words, HMB will not help you build muscle, but it will help you maintain muscle by reducing muscle protein breakdown.

Other Benefits Found, but Some Insubstantial

• HMB appears to stimulate mitogenesis, causing a division of cells, which suggests that the supplement can make dormant muscle cells differentiate (become more specialized cells). HMB may stimulate muscle protein synthesis through the mTOR pathway (which leucine also uses), but in a manner separate from leucine itself.

• One study found that 3 grams of the faster-absorbing free salt form of HMB significantly reduced levels of creatine kinase induced by exercise in trained males. Creatine kinase is a substance which, when present in very high levels, is often indicative of muscle tissue damage or stress.

• HMB and leucine (of which HMB is an active metabolite) have been compared in a study to determine their respective effects on muscle protein synthesis. The result? Leucine caused a 40% greater increase in synthesis than HMB .The latter, as mentioned previously, is anti-catabolic, and in cases where muscle wasting is a serious risk – for AIDS patients or those confined to bed, for example – supplementing with HMB seems to outperform leucine at preserving muscle mass.

• A study of non-athletically trained individuals found that though creatine was three times as effective as HMB at increasing muscle mass, combining the two supplements had an additive effect. However, when a similar dose of HMB and a lower dose of creatine were given to trained rugby players, no such effect was observed.

So – is HMB effective, or should you just take branched chain amino acids? As the points above illustrate, HMB does appear to have beneficial effects similar to leucine.

Here’s what I suggest:

If you’re on a high calorie diet and you’re trying to gain muscle weight then HMB is not going to help you. In this case you’re taking in plenty of nutrient rich calories so there is little possibility of muscle loss. Supplementing with HMB would be a complete waste of time and money.

On the other hand, if you’re on a low calorie diet that’s putting you in a calorie deficit, and your aim is to burn body fat then supplementing with HMB could be beneficial in helping to minimize any muscle loss.

Take Leucine if your goal is to build muscle. Leucines’ proven ability and superiority at stimulating muscle protein synthesis makes it an ideal supplement for increasing lean muscle mass.

Take HMB if your goal is to drop body fat while maintaining muscle mass. HMBs’ proven ability and superiority at reducing muscle wasting makes it an ideal supplement for maintaining lean muscle mass while trying to burn body fat.

Remember, only around 5% of leucine converts to HMB so leucine alone doesn’t produce a substantial amount of HMB to reduce muscle loss.

How Much to Take

A dose of 3g daily is recommended and should be spaced out evenly. Take three servings of 1g morning, afternoon and at night. Taking 6g does not appear to be any more effective than 3g .

HMB has an excellent safety profile, and as individual response to supplements varies, there would be little harm in at least trying HMB as part of a cutting phase.

Is Intermittent Fasting Optimal?

You might have heard or read about Intermittent Fasting (IF) recently. It’s all the rage and has become a hot topic among fitness writers, coaches and advocates of unconventional diets. But is it really the best fat loss option for those looking to burn body fat while maintaining lean muscle mass.

Is IF an effective fat loss method? Yes

Is IF optimal for burning fat and retaining lean muscle mass? No

Of course fasting will result in fat loss, but it can also result in a loss of hard earn muscle and blunting of protein synthesis stimulation from training. If your goal is to have low body fat levels with maximum muscularity then I do not recommend intermittent fasting as a way to achieve this goal.

You won’t find any Mr Olympia champion using IF to get into stage competition shape. Why aren’t professional bodybuilders using this miracle diet fad to win competitions?

Simple, because it’s not an optimal solution.

Bear in mind, the ultimate goal for a pro bodybuilder is to burn as much body fat as possible while maintain, and even gaining muscle.

If intermittent fasting was the best solution out there to achieve this goal then every bodybuilder in the world would be all over it… but they’re not.

Here is pro bodybuilding coach John Meadows take on IF:

“Proponents of IF like to think of it as the ‘science diet’ but the complete opposite is true. Intermittent fasting is the fad diet. There’s no logic to it, unless your goal is to lose muscle, slow down your metabolism, and have poor workouts.

My most difficult clients are people that have crashed and burned on intermittent fasting. Here’s how it always plays out: I get a guy that was 20-30% body fat. He does IF and he loses some fat and muscle. Then he gets stuck at 15-18% body fat, so he takes his calories down. Now he’s stuck at 1800-2000 calories, nothing is happening, and he’s miserable. Then he comes to me for help.

That’s the scenario I see every time. His metabolism is shot and he’ll gain fat when coming off IF. His body is hoarding fat at this point; it’s a self-protective mechanism. It can take us months to get his body functioning correctly again.”

The Body and Mind Require Fuel

Irregular eating can result in fatigue, difficulty concentrating and disruption in the human organism’s physiological equilibrium, via its negative effects on hormones. Furthermore, I.F. causes a shortage of amino acids – the “building blocks” of muscle protein – necessary for the maintenance and growth of muscle tissue. Without adequate amino acid intake, a catabolic effect (the breakdown of muscle) can occur.

As one study showed, even eating meals a mere 12 hours apart can result in short-term muscle loss, with young men at twice daily. The study subjects exhibited significantly higher oxidation of their own muscle tissue than the group which ate 5 times daily.

When engaged in weight training, your body requires regular feeding, both as fuel, and after, during the recovery period. Failing to do so will dramatically hamper muscle protein synthesis and slow down your recovery time.

Science shows that muscle protein synthesis levels are elevated for around 24 hours after training. To gain the most amount of muscle you want to consume regular doses of protein (20 – 40 grams in each meal) over the 24 hours post exercise period. To fast during this stage of elevated protein synthesis would mean a minimal increase is muscle gain.

It’s physiologically impossible to build muscle without protein. Starving yourself of protein in order to lose some fat does not sound like a sensible option to me.

I.F. and Adrenal Fatigue

A study of elite judo athletes demonstrated that daytime I.F. resulted in a considerable increase in fatigue, a small loss in energy output and a nearly 2 percent loss in body mass, of which slightly more than 0.5 kg was body fat. Despite this decrease in body fat, I.F. is not the most ideal way to alter one’s body composition – not only can it result in fatigue and a decrease in output, both of which would hamper the ability to engage in weight training, but an extended abstinence from eating causes catecholamine – hormones produced by the adrenal glands – to rise. If this hormonal activity is sustained, it can fatigue and eventually halt the function of the adrenals, the result of which are a damaged metabolism, chronic fatigue and reduced central nervous system activity.

What about Insulin?

You may have read from the proponents of I.F. that the practice improves insulin sensitivity (the relationship between how much insulin needs to be produced in order to deposit a certain amount of glucose). However, this hoopla was discredited by a PLOS One study showing that eating only intermittently caused greater dips and peaks of insulin and glucose, which could help set the stage for insulin resistance over the long run. Instead of attempting to regulate insulin and glucose surges by restricting food consumption, consider reducing an excess of high-GI (glycemic index) carbohydrates, particularly those eaten in the absence of other macronutrients which help reduce the effective GI score of the entire meal.

A Ruinous Effect on Hormones

I.F., as we know, can wreak eventual havoc on the adrenal glands, which produce various hormones. The body’s system of hormonal manufacture and release is interconnected – if one part becomes imbalanced, it can affect the rest in tandem, resulting in the aforementioned fatigue, metabolism and sleep-related problems, as well as an increased susceptibility to disease and inflammation.

Is Intermittent Fasting Worth Trying?

If your body fat levels are very high and your main goal is fat loss but you’re not worried about maintaining/gaining muscle then I say go for it, give it a try. Many people have experienced amazing fat loss results with IF, but if you’re already quite lean, holding a fair amount of muscle and want to keep it while dropping fat then I think there are better alternatives to IF.

How Long to Rest Between Sets

If you take the advice from some online armchair expert or “guru” in the gym that tells you that you MUST rest for 1 minute between each set for optimal muscle growth, what’s going to happen as you progress through your workout?

You’re going to get burned out, fast!

Imagine your first set is flat bench press and you perform an intense 10 heavy reps to failure. You rack the bar, sit up feeling pretty smashed and rest for 60 seconds. Now, you’ll be lucky if you’re able to get another 10 reps of the same weight with good form on your second set. By the time you reach your third and fourth set you’re completely fatigued. You have to drop the weight, reduce reps, form breaks down and intensity takes a nose dive.

So, how long should you rest between sets?

The answer… as long as you need, to recover enough that each set is performed intensely and with good form. Everyone is different, some people may recover enough within 1 – 2 minutes, and other people may need 3 – 4.

Just find the best rest period for YOU so that you can sustain a consistent number of repetitions without having to drop the weight across ever set.

It’s pretty simple…

If you’re rest time is too short, you won’t leave enough fuel in the tank to complete your workout with enough intensity to stimulate maximum growth.

If you’re rest period is too long, by taking more time than you need, you could end up extending your entire workout time beyond the optimal 45 minutes. (Studies have shown that after 45 minutes of intense weight training, the body starts to inhibit anabolic growth hormones (testosterone, growth hormone, insulin) and the ratio of catabolic hormones (cortisol) increases.

Your rest duration will also depend on the muscle being worked. For example, bicep curls take less effort than squats. So you may just need 2 minutes rest between curls but 4 or 5 between squats.

If you’ve got chest training routine that requires you perform 4 sets of bench press at 8 reps per set, then that’s your target goal for your training that day. If you take too short a rest between sets you’ll find that you get burned out and will need to modify your training program by reducing weight, reps and sets.

It’s time to stop clock watching and worrying about rest times between each set. Take just enough rest to keep powering through sets with intensity and in the desired rep range, focus on getting the job done!