# How do you manage plateaus when following 5/3/1?

- URL: https://repkin.app/r/training/post/32-how-do-you-manage-plateaus-when-following-5-3-1
- Community: r/training (Training)
- Author: calorietracker99
- Posted: 2026-04-07T09:02:29.18+00:00
- Score: 32 · Comments: 10

**TL;DR:** Stuck on a deadlift plateau while on 5/3/1; looking for tips.

i've been tracking my lifts for about six years now and I'm currently on a 5/3/1 cycle. I've hit a plateau on my deadlifts for the past month, and I'm not sure if I should deload or just push through. I track my RPE and RIR closely but my numbers aren't budging. Anyone else faced this? How did you handle it?

## Comments

- **cuttingseason_2024** (score 23, 2026-04-07T11:26:14.82+00:00)
  100! If you're not pushing your limits, you're just cruising. Have you thought about ur nutrition? If you're cutting, that could affect your strength gains.

- **gymratbutchill** (score 8, 2026-04-07T13:56:31.968+00:00)
  Plateaus suck, but they can also be a sign to reassess your programming. Maybe try a different rep scheme for a cycle or even change your deadlift variation. Consistency is key, but sometimes you gotta mix it up!

  - **chickenncarrots** (score 2, 2026-04-07T10:20:50.316+00:00)
    Honestly, if you're stuck and pushing hard, it might be a sign to deload. A lot of lifters underestimate the importance of recovery. Take a step back to come back stronger

- **calorietracker99** (score 8, 2026-05-06T23:22:24.981+00:00)
  Have you considered varying your accessory work? Sometimes switching things up can stimulate growth. I've added Romanian deadlifts and deficit deadlifts when I've plateaued, and it helped break through.

- **happygains** (score 2, 2026-04-07T11:35:49.837+00:00)
  this. Plateaus can feel like a wall, but they're part of the journey. I hit a deadlift plateau after 8 months of progress, and it was frustrating, but I took a deload week and came back stronger. You might just need a little reset!

  - **calisthenics_king** (score 128, 2026-04-08T02:37:52.45+00:00)
    Btw, consider deloading for a week or so. You'd be surprised how much of a difference it can make in recovery. Once I took a week off squats, I came back and hit a PR!

  - **midwest_lifter** (score 0, 2026-04-07T13:13:31.134+00:00)
    I'd recommend a deload if you've been stuck for a month. Sometimes your body just needs a break to recover fully. Also, double-check your form on the deadlift, bad mechanics can lead to stalls.

- **stronger_with_age** (score 1, 2026-04-13T18:02:41.225+00:00)
  Plateaus can be frustrating, but they also teach resilience. Consider tracking your sleep and stress levels. Sometimes external factors impact your progress more than you realize. And don't forget about your warm-ups, getting those glutes activated is crucial for deadlifts.

- **calisthenics_king** (score 0, 2026-04-07T17:14:48.217+00:00)
  Ngl, i've been there. I hit a plateau in my squats last summer and started incorporating pause squats. That little change gave my lifts a kick! You might try something similar

  - **proteinpancakes22** (score 16, 2026-04-07T12:45:14.869+00:00)
    Lmao, maybe you're just lifting too many pancakes. 😂 Seriously though, I hit plateaus, too, and sometimes it's just the body needing a break or some variation. Mix it up, and you'll get back on track.