You should know that training plateaus happen in all cases so it is necessary to do your best in order to avoid this. Your training should be very demanding. Try to perform an intense workout concentrated on satisfying your needs. Also it is useful to rest after the intense exercise in order that your muscles could recover from the tension which has been placed on them.
You will be able to achieve muscle growth if you overload them and after that give them the ability to rest before you repeat your exercise. It is helpful for the adaptation of your muscles when you add new muscles and it makes them put up with the other demands which you place on them. But if you won’t let your muscles recuperate they can’t handle the new tension, they become weaker. This is the case when the plateau can occur.
Let’s look through the useful recommendations which help you avoid overtraining and break through a plateau
1. You should perform short and pleasurable workout
It is useful to do your weight training exercises without adding cardio to them. The efficiency of your training doesn’t depend on the duration of your workout. It doesn’t mean that if you do exercises too long they will be more productive. The main purpose of weight training is to go to gym in order to achieve muscle growth but not to destroy them. If you are overloading your muscles it makes them react and adapt to the progressive overload. This usually leads to overtraining.
 2. You shouldn’t transform your weight training exercises into the endurance
You shouldn’t try to lose fat during weight training. You should perform short and focused training. It should last not more than 45 minutes. This workout period helps you improve intensity and you won’t get over trained. You can focus on your exercise easily if you do it for 30-45 minutes than for an hour. The peak of the action of the growth-assisting hormones which are created in your body appears after about 30 minutes of your weight training and then it lowers very fast. That’s why it is necessary to perform quick and intense training. Don’t do total body workout. Try to work one or two muscle groups and then leave for nearly 45 minutes.
3. Try to do lower range of repetitions
If you realize that you can easily lift the weight more than 6 times at the last set of your workout it means that the weight is too light and it doesn’t overload your muscles. But if you can’t lift it at least 3 or 4 times then your weight is too heavy which is also unnecessary. Your repetitions should range from 4 to 6. Such lower range will provide the maximum overload and augment the intensity. Also it will be more efficient that the higher range of repetitions with lighter weight. You shouldn’t forget that the weight helps you build your muscles not the repetition overload.
4. You need to do lower number of sets
You should understand that weight training is not a marathon. If you want to achieve muscle growth perform 2-3 heavy sets of workout. If you feel that you muscles are not properly trained after 2 or 3 sets you should change the amount of weights in order to increase the intensity. It should be mentioned that the quality of your workout matters much more than the quantity. You can achieve more positive results performing two great and intense workout sets than from four less-intense exercise sessions.
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