Breaking through plateaus thanks to the help of @bengardiner83 💪🏼💪🏼 When hitting a lifting plateau in the gym it could be down to a few things such as
3️⃣ lifting program
Now we could dive into the depths of why or what you can change to help break it but before we get started on that try this great plateau breaker!
Put your max 1RM on the bar, perform your 1 reps and then do 2-4 negative reps to help push you through do this for 2 weeks then increase the weight by 5kg and repeat for another 2 weeks then go back to your first weeks 1rep max and attempt 3 reps then the following week 4 reps and up until hitting your goal weight. If you are still struggling to push more than 1-2 reps then repeat the negative reps for another week or 2 and retry this will break through your lifting plateau and take you on to new strengths.
Rice, beans & jerk chicken. Beef patty on the side. This meal is packed with calories and perfect for anyone who struggles to put on weight. Total kcal 1,100 (estimation) 💪🏽 Brown rice is a complex carbohydrate high in fiber and gluten free. Unlike white rice it retains most of the B Vitamins, iron, manganese, phosphorous, dietary fiber and fatty acids which are needed in small quantities as part of our daily nutrient requirements.
Kidney beans are again high in dietary fiber and is a source of other vitamins and minerals needed daily.
Chicken is a great source of protein and has less saturated fat than red meat
The beef patty is a treat 😅
You go to the gym. You do your cardio and hit some machines. You even do some free weights. By all accounts you're doing all the right things. The sad truth is that most gymgoers could get more from a workout. If your honest, you know you could. Are you one of the gymgoers who expends more energy getting to the gym than in it? Here are three ways to check to make sure you're actually working out and not just wasting an hour or so.
Doing your daily cardio is a great thing, but if you can hold a conversation through your entire effort on the treadmill or elliptical, you're not really working out with any conviction. By talking, I mean asking your friend if they want to get a shake after your workout, not a full conversation about life, what way they're training, or if they seen the new Fifty Shades movie.
A good workout is only as good as the recovery!
If you aren't rested, well-fed, and approaching your workout with optimum enthusiasm, your effort may be questionable. How do you know if you're resting and recovering well? If your next session feels like a chore! Such factors as sleep (quality AND quantity), adequate nutrition, and stress management (factor often underestimated) all need to be on point each time after leaving the gym. This will have direct reflection on your progress.
Another, just going to the gym and putting in some time won't produce results. Without a solid plan, trainer or coach to help direct you, you may not succeed. Instead, you'll get complacent, slowly decreasing your commitment until the only lasting impact of your efforts in the gym is the unused gym membership fob on your car keys.
It is very possible to make noticeable changes to your physical body and appearance within 40 days. If you do things correctly.
If you can pass these three, congratulations! You're actually working your workout. However, if you aren't planning your workouts and getting the proper recovery and if you opt to dictate your life story to a friend when you're doing cardio, you may as well stay home.