By the exercise plateau you should understand absence of progress in your workout. In order to overcome this problem you should choose another exercise strategy which will help you achieve positive results. Every person is faced with the plateaus during the life. They ruin our careers, private relationships and our training.
 If you do your exercises regularly you will have to fight with training plateau. If you suddenly find out that your bench press isn’t increased after the weeks of training or you can’t achieve any records in your running session and your time isn’t changing, it means that you have training plateaus, which can make you feel angry and sometimes even furious. It will be much better for you to consider this exercise plateau as a new incentive for improving and changing your workout sessions. They can even be helpful in increasing your fitness level.
The training plateaus appear because your body gets used to the workout. It should be mentioned that a small adaptation is useful for your body and helps you become stronger, lose the weight and become more powerful. But making a huge impact on your body for performing the same workout can result in the condition when our body won’t have any wish to change. The body can adapt to the impact and tension which is put on it. That’s why to prevent this indolence and exhaustion you should perform different types of exercises during your training session.
Look through the suggested techniques that can be useful in overcoming training plateau. Choose some of them in order to find out whether you're not benching more, running faster or achieving your fitness goals.
1. Perform wide range of repetitions. It is not obligatory to do exactly 3 sets of 10 repetitions. This fitness rule lasted for more than 20 years and due to this many people didn’t have any improvements. It will be useful for you to mix up the set and the amount of repetitions and pick up a scheme that can increase your strength faster (try 5 sets of 5 reps) or which is concentrated on the muscular endurance (perform 2 sets of 15-20 reps). The hypertrophy shouldn’t be your final point, choose the scheme which is helpful for your body and can be used for building your muscles (8 sets of 3 reps will be enough).
If you do this technique for several weeks or even for two exercise sessions, you will discover that your muscles become stronger and your stamina increased.
2. Try to use Dumbbells while doing certain exercises. This will be very useful especially while working your bench or shoulder press. Dumbbells can help you perform different exercises they can work all small muscle groups that circumscribe your joints. Due to moving your weight in different ways and putting more tension your muscle mass will be augmenting after you work with dumbbells. You will be able to notice the difference in a few weeks.
3. Choose Micro-loading method. While performing barbell workout some people have no power to carry the suggested weight but the others add extra weight every time they exercise. It is recommended that you are able to increase the weight on barbell training by choosing heavier plates. It is necessary to know that if your barbell weight increased to 185 for a certain number of repetitions made, you shouldn’t extend it to 225. Don’t be shy to take plates that weight 5, 2 .5, or even 1.25 pounds. If performed regularly, they can help you increase you muscles and strength.
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