Progress & Motivation
Overcoming plateau after 1 year of training
Z
zhiweiLifts stuck for 2 months. Bench 80kg, squat 100kg, deadlift 140kg. Tried deload weeks and changing rep ranges. What helped you break through your first major plateau?
Lifts stuck for 2 months. Bench 80kg, squat 100kg, deadlift 140kg. Tried deload weeks and changing rep ranges. What helped you break through your first major plateau?
Good question! From my experience, consistency is the most important thing. Just keep showing up and results will come.
Solid advice. I would add that tracking progress makes a huge difference. I use a simple app to log every workout.
Had the same issue when I started. What helped was reducing weight and focusing on form for a few weeks. Quality over quantity.
Totally agree. Made the mistake of going too heavy too fast and hurt my shoulder. Take it slow and build a solid foundation.
Have you tried adding accessory work? Sometimes the main lift stalls because a supporting muscle is weak. For bench, try tricep work.
Switched to this about 3 months ago and numbers went up significantly. Highly recommend giving it at least 6 weeks.
Protein timing matters less than total daily intake. Just make sure you hit your numbers throughout the day.
Sleep is absolutely crucial. Noticed a huge difference going from 6 to 8 hours. Recovery improved and lifts went up.
For meal prep, I cook in bulk on Sunday. Chicken thighs, rice, roasted veggies. Lasts until Thursday. Simple but effective.
Creatine is one of the most studied supplements. As long as you stay hydrated, perfectly safe. Kidney concerns are mostly myth for healthy people.
Sign in to join the discussion
Sign In