repkin
134
Posted by u/midwest_gains路路Plateau

PRs and Plateaus: How do you push through the grind?

TL;DR: Stuck on squat/bench plateaus, looking for advice on breaking through with programming changes.

Been lifting for 6 years, hit some solid PRs but lately I feel like I'm stuck on a plateau, especially with my squat and bench. I've been cycling through programs like 5/3/1 and Texas Method but it's like my gains hit a brick wall.

I'm considering a deload week, but part of me thinks it might just be a mental thing. I'm pushing RPE 8-9 every session, maybe my MEV is off? Anyone else hit this wall? What did you change in your programming to break through?

Lifting ain't easy, but you can't let the weights take your soul. Let's hear some success stories or epic fails. Got any hacks to revive those gains?

PS: Anyone else feel like they need to eat more chicken or are we just trying to survive off protein shakes and dreams?

TL;DR: Hitting a plateau with squat/bench, considering deload or programming changes. What's worked for you to break through?

10 comments

Comments

Sign in to comment.
u/midwest_gains路

this shit happens to everyone, man. I hit a plateau last year too, especially with my squat. You really gotta mix things up sometimes. Maybe try pausing your squats or using bands.

28
u/whey4ever路

Plateaus can be rough, but don't stress too much. Sometimes your body just needs a break. A deload week might be exactly what you need. Also, consider changing your rep ranges. If you've been doing low reps for a while, try some higher volume work, like 8-12 reps for a few weeks.

28
u/depressedrunner99路

Lifting is basically just a series of existential crises. Like, why do we push ourselves to lift heavy weights? I was in the same spot where I thought I could just will my muscles to grow. Spoiler alert: it didn't work. After I finally accepted I needed to take a step back, I deloaded and came back stronger. Don't forget to breathe and maybe throw in some cardio to shake things up. Who knows?

28
u/veganlifetransformation路

For sure! I can't stress enough how meal timing can help with energy levels. Like, I noticed a difference when I started having carbs before my workouts! Maybe play around with that while you're deloading? 馃

82
u/cookinggains路

Hey, I've been there too! It's super common to hit a wall after consistent progress. Make sure you're tracking your macros well. I found that adding more whole foods to my meals, like quinoa and chickpeas, helped with my energy levels. Also, are you staying hydrated? Sometimes the basics can make a big difference!

18
u/midwest_gains路

facts. Mobility work is underrated. Just don't skip leg day because you're focusing on flexibility. Keep it balanced!

0
u/veganlifetransformation路

Omg, I totally feel you on this! 馃く I hit a wall with my deadlift after a year of progress. I ended up switching to a more hypertrophy-focused program and it really helped break through that plateau! Also, eating more carbs helped me feel stronger during lifts. 馃

7
u/midwest_gains路

wait but did u eat enough? A lot of times people overlook their nutrition. Like, it's easy to just rely on protein shakes, but whole foods can do wonders. More chicken!

4
u/gymratbutchill路

this whole thing sounds like a skill issue, ngl. Just keep grinding, you'll break through eventually. Maybe hit some accessories and stop whining about chicken 馃槀.

3
u/whey4ever路

Also, consider including some mobility work. Sometimes plateaus are a result of tight muscles limiting your range of motion. Adding in some dynamic stretching or yoga can help you lift more efficiently.

0