How to break through a muscle growth plateau
Follow these tips from Ultimate Performance CEO Nick Mitchell to get your gains back on track
Are you forever tinkering with your exercise plan? Take a step back and re-focus on quality training, nutrition and recovery. It’s amazing how quickly you start growing again with a consistent approach to the three key elements. Are you training hard enough, often enough? Are you eating enough, and not skipping meals? And are you getting enough sleep? Focus on those and stop overthinking it.
WAIT FOR SEVEN DAYS
If you’re sure you’re doing all the little things right but have stopped growing, take a week off. That’s right – a whole week away from the gym. Do some active recovery, so walk more or go for a swim, but don’t lift weights and don’t count calories. It might just be that your mind and body need some time out to consolidate your existing gains before growing again.
GO AND EAT MORE PROTEIN
Another likely cause of a plateau is that you’re not eating enough protein. If you currently eat 2g per kg of bodyweight of protein every day, try a week at 3g/ kg from high-quality food. If you feel stronger and put on muscle, great. It may be from the extra protein or simply from eating more calories but that doesn’t matter – you’re growing again and that’s what counts!