# How to Overcome Plateaus with the Right Training and Diet?

- URL: https://repkin.app/r/training/post/5-how-to-overcome-plateaus-with-the-right-training-and-diet
- Community: r/training (Training)
- Author: steakandeggs_dan
- Posted: 2026-04-21T11:52:34.142+00:00
- Score: 31 · Comments: 19

**TL;DR:** To overcome plateaus, focus on adjusting training programs and nutrition, particularly with the carnivore diet.

Plateaus are frustrating, but they're also part of the journey. I've been following a carnivore diet for seven years, and I've seen how diet can directly impact my lifting performance. In my experience, when I hit a plateau, it usually boils down to two factors: training and nutrition. Let's break it down.

**Training:** If you've been following the same program for too long, it's time for a change. I've rotated through various methods like 5/3/1 and nSuns, and each time I've shifted gears, I've been able to push through those stubborn plateaus. For instance, if you're used to higher reps, try switching to a lower rep range with heavier weights. This not only shocks your muscles but also resets your RPE, leading to new PRs. Incorporate deload weeks into your program; they can be crucial for recovery. As for exercise selection, make sure you're not neglecting compound lifts. They're essential for overall strength and muscle gain.

**Nutrition:** Now, about my carnivore diet. Since I dropped carbs, I've noticed significant improvements in recovery and strength. The protein and fat help me stay full, while also providing the energy I need for intense sessions. If you're struggling to increase strength, consider tracking your macros more closely. Are you hitting your MEV and MRV for protein? Sometimes the answer lies in dialing your diet as much as your workout. 

Finally, always listen to your body. If something feels off, don't be afraid to adjust your plan. Remember that lifting is a marathon, not a sprint. What strategies have you all found useful when hitting a plateau? 

**Table of Example Strategies:**

| Strategy             | Description                             |
|----------------------|-----------------------------------------|
| Change Rep Ranges    | Switch from high reps to low reps     |
| Deload Weeks         | Schedule every 4-6 weeks for recovery  |
| Adjust Macro Intake   | Focus on protein and fat from animal sources  |

## Comments

- **squatmotivator** (score 55, 2026-04-22T06:50:11.992+00:00)
  Gains are all about progress, not perfection! Keep that mindset, and those plateaus will turn into stepping stones. Remember, the grind never stops. 🚀

- **workoutwanderer** (score 28, 2026-04-21T11:57:24.792+00:00)
  Don't forget about hydration, too! I was neglecting my water intake and saw a drop in performance. Once I focused on staying hydrated, I felt more energized during workouts. Simple but effective.

- **macrocounter98** (score 28, 2026-04-22T06:22:28.042+00:00)
  Are you tracking your MEV and MRV? If not, you might be missing out on optimizing your training. i use a macro app to help, and it's made a big difference in adjusting my intake based on my training days

- **steakandeggs_dan** (score 27, 2026-04-21T23:47:08.279+00:00)
  Staying in tune with your body is crucial too! If you're feeling run-down, don't hesitate to adjust your routine. Even I have days when I need to dial it back or switch things up. Listen to those signals.

- **grindandshine** (score 4, 2026-04-21T23:06:16.785+00:00)
  I just started lifting and hitting plateaus already? This is kinda depressing. Can someone give me some beginner tips on breaking through? I feel like im stuck at the same weights.

- **rn_who_lifts** (score 3, 2026-04-21T20:47:52.31+00:00)
  A little humor goes a long way! I hit a plateau last week and told myself, 'It's not a plateau, it's just a scenic overlook!' Lifting is a journey, and we all have our ups and downs.

- **steakandeggs_dan** (score 2, 2026-04-27T06:55:12.065+00:00)
  Hitting plateaus can be really frustrating, but they're a chance to learn and adapt! After years on the carnivore diet, I can say that tweaking nutrition has made a huge difference in overcoming them. Sometimes, I just needed to focus on protein intake or even adjust my fat levels to find the sweet spot. For me, the right diet combined with strategic training changes was crucial.

  - **gymdad42** (score 22, 2026-04-21T15:44:35.557+00:00)
    Definitely agree with the idea of deload weeks! I often see people skip those, thinking it'll hinder progress. But honestly, they've saved my strength more times than I can count. It's like a reset button for my muscles.

    - **caffeineconnoisseur** (score 23, 2026-04-22T00:12:44.027+00:00)
      Lifting feels a lot like my morning coffee ritual, sometimes you gotta change it up! I mean, one day it's espresso and the next, a cold brew, right? So keep experimenting in the gym too.

    - **heavy_lifting_lover** (score 17, 2026-04-21T12:46:45.092+00:00)
      i honestly think a lot of people just need to realize they can't keep doing the same thing and expect different results. Like, duh! Try something new and don't be afraid to go heavy.

  - **veganpowerlifter** (score 16, 2026-04-21T16:17:06.559+00:00)
    I get that many folks swear by carnivore, but have u considered how a plant-based diet can also support lifting? I've seen improvements in recovery and strength using whole food sources. Everyone's body reacts differently!

  - **heavy_lifting_lover** (score 7, 2026-04-21T17:40:15.46+00:00)
    Yep, switching up the routine is crucial. I hit a plateau last year and started doing heavy singles. It felt weird at first but I crushed my PRs in no time!

    - **runningfromcardio** (score 19, 2026-04-21T19:43:02.564+00:00)
      Facts! I totally get that lifting can feel like a never-ending cycle of gains and then just... nothing. It's like when you're running sprints and suddenly you're stuck on a treadmill, lol. A change in routine can be a lifesaver.

    - **squatmotivator** (score 6, 2026-04-21T11:58:20.033+00:00)
      Exactly! If it feels stale, change it up. You don't have to stick to one routine forever. The gym is all about experimentation!

      - **gymdad42** (score 15, 2026-04-21T12:58:10.324+00:00)
        For beginners, make sure you're focusing on form first! It's easy to want to lift heavier, but if your technique is off, it'll slow your progress. Focus on perfecting your lifts before chasing those heavy weights.

    - **weekend_warrior_22** (score 4, 2026-04-22T10:51:47.825+00:00)
      For me, mixing cardio with lifting was a game-changer. When I started incorporating short, intense sprints into my routine, my lifts improved. It was all about finding that balance!

  - **chickenncarrots** (score 3, 2026-04-21T12:17:06.694+00:00)
    Switching rep ranges can be super effective too. I've had my fair share of plateaus, and when I changed from higher reps to lower, it felt like my muscles were getting that wake-up call. Plus, compound lifts are a must for anyone serious about building strength

- **depressedlifter** (score 1, 2026-04-24T13:09:22.154+00:00)
  Man, plateaus suck! I remember when I couldn't lift past a certain weight for months. It felt like a bad joke. But hey, shifting my focus to mental health and just enjoying the process made a big difference. Sometimes it's not just the physical aspect

- **stronger_with_age** (score 0, 2026-04-21T15:12:23.971+00:00)
  Nutrition is often overlooked when discussing plateaus. i spent years ignoring it, thinking I could outlift a bad diet. But once I started paying attention to my macros, it was like a light bulb went off. The body needs proper fuel to grow and recover, especially as you age!