breaking plateaus

[fudoc5]

i've been eating clean,and training well as i normally would,but i think i may have hit a brick wall because i cant increase my lifts and my squats gone to shit, and my weight doesn't seem to be dropping(body fat wise). what should i do

[IronGame]

Have a cheat day

[fudoc5]

Have a cheat day

yeah i do,one day a week

[mr natural]

change your routine, ie, sets reps and exercises, have a little time off and watch your not over training.I hit these plateaus too but find the above helps breaking them

[fudoc5]

change your routine, ie, sets reps and exercises, have a little time off and watch your not over training.I hit these plateaus too but find the above helps breaking them

mr natural,how do i find out if im over training or not? when you say take some time off,do you mean like a recovery week

[mr natural]

well if your not making gains, feeling tired and demotivated in and outside the gym ect... then you could well be over training, i know i used too overtrain as i desperatly wanted to get bigger and stronger.

how often and for how long are you training?

yeah you could try a week off, i usuall find 2-3 days is fine for me, some times you also need a mental break from the gym too. get out and enjoy yourself for a few days and don't even think about the gym.

i saying all that i have found periodisation the best way to break plateaus.

for body building i find around maybe 70% of your workouts work around the 8-15 range mostly but include 3-4 week spells of low rep and high rep stuff ie..2-5 reps and even some really high reps too.

when you start working back at the 8-15 rep range i find that after a few weeks i'm a little bit better and stronger than i had been from the last spell.

p.s be paitient,gains can be pretty small and take time.

[Mike Zero]

Have a cheat day

Or 7 :grin:

[fudoc5]

yup,cheers guys,will take few days off and chillax abit