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Posted by u/cardioqueen89··Plateau

What's the best way to break through a plateau in strength training?

TL;DR: Looking for strategies to break through a strength training plateau, especially for squats and bench press.

I've been following a PPL split for a while now, and I recently hit a plateau on my squat and bench press. I'm feeling a bit stuck and unsure about how to push past this point. I know about progressive overload, but I don't want to risk injury while trying to increase my weights.

Are there specific strategies or adjustments to programming that have worked for you all when facing plateaus? Should I consider changing my rep ranges, adding in different accessory lifts, or maybe deloading for a bit? Any tips or personal experiences would be so appreciated!

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u/chickenncarrots·

Changing your rep ranges can be super effective. If you've been stuck at a certain weight for a while, consider shifting to a lower rep range for a few weeks. For example, instead of sticking to 5x5, you could try 3x3 or even singles for a bit. It helps to break that mental barrier and also builds confidence with heavier weights.

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u/powerliftingmama·

I've faced similar plateaus, especially with my squat. One thing that helped me was incorporating pause squats into my routine. It really forces you to focus on form and strength at the bottom of the lift. Also, don't underestimate the power of deload weeks. They can really help reset your body and prepare it for the next phase of training

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u/saltyngl·

Ngl, I hit a plateau last summer and tried to push through it. Total mistake, I ended up injured. Sometimes, you just gotta take a step back. Deloading or even just reducing volume can make a world of difference. Take it from me, recovering properly is key.

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u/6footdadbod·

I think it's all about patience, my dude. This plateau stuff is rough. Just last month, I had to drop my squat weight for a few weeks to focus on form, then I came back stronger. If you're pushing heavy and feeling iffy about it, that's your body telling you something. Facts.

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u/rn_who_lifts·

Adding in different accessory lifts can really help target weak points. For instance, if your bench press is stalling, maybe throw in some incline bench or tricep work. It's about building those supportive muscles. And yes, listen to your body! If it feels off, consider taking a week to deload. It's not a step back, it's a step forward.

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