How to Get Out of a Weight Lifting Plateau

Weight lifting plateaus usually occur when muscles aren't challenged enough, or when your body is not getting enough nutrients to support additional muscle growth and strength. When muscles become accustomed to lifting a certain amount of weight or are being used repeatedly in the same way, there is not enough tissue breakdown, which inhibits further muscle growth and strength. Similarly, muscles need a lot of calories and protein to grow. So if these elements are missing from your diet, your muscles will lack the nutrients needed to gain strength.

Things You'll Need

  • Set of free weights or access to weight machines
  • High calorie, healthy diet
  • Protein
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Instructions

  1. Increase Strength Through Weight Lifting

    • 1

      Change your workout type by doing antagonistic super sets. Exercise two or more opposing muscle groups, such as chest/back or triceps/biceps/shoulders, back to back with no break in between. Chain compound exercises together to encourage new muscle growth and recruit more muscle fibers during your workout, according to Bodybuilding.com.

    • 2

      Increase the normal amount of weight you lift by 5 pounds per exercise. Lift the new weight for the same amount of reps as before or until muscle failure. Continue to increase weight by this amount as your strength improves.

    • 3

      Exercise different muscles groups on different days, such as abs/core one day and legs the next. Give yourself rest days for each muscle group to allow for muscle recovery.

    Increase Strength Through Diet

    • 4

      Increase your caloric intake by 250 to 500 calories per day depending on your activity level, as muscles require a lot of calories to grow. Choose healthy foods high in carbohydrates and protein but low in fats and sugars to maintain healthy weight gain.

    • 5

      Eat protein or drink a protein shake within 30 to 60 minutes of finishing a workout, as this is the peak time for muscles to repair and build, according to Bodybuilding.com.

    • 6

      Consume no more than 30 grams of protein at a time, as this is the maximum amount of protein the body can absorb and utilize at once.