We develop a similar mindset when we encounter a common enemy. That’s exactly how I like to look at plateaus! No one wants to encounter these stages where we are not making progress.
So how do we make real progress? Most of the time it’s just accepting that the current formula just isn’t working.
Here's an example:
Plateau #1: You have been doing a 5x5 for the past 15 weeks of squats and you haven’t improved in the last 4 weeks.
Realistically you didn’t plateau, you just need to change things up and build momentum again.
Solution #1: 5x5 won’t work forever as much as I’d like to tell you they do, not only do we have to manage fatigue by putting active rest periods in between but also once we run the course of pushing novelty until it no longer provides a great stimulus mentally and physically it might be time to change things up. It doesn’t exactly mean 5s have to be out of the program, it might just mean 5 sets of 5 is not ideal anymore.
Here’s a suggestion on how you can progress things again:
Week 1: 1x3 & 2x5 @RPE6
Week 2: 1x3 & 2x5 & 1x8 @RPE6.5
Week 3: 1x3 & 2x5 & 2x8 @RPE7
Week 4: 1x3 & 3x5 & 2x8 @RPE7.5
Week 5: 2x3 & 2x5 & 2x8 @RPE8
Week 6: 3x3 & 2x5 & 2x8 @RPE8.5
Week 7: Try going for a new 5x5 PR
As you can see there are so many combinations you can play around with here that will slowly allow you to improve your 5s and this was just 1 of them. Take advantage of all rep ranges that are supportive of your goals and use them to make you stronger!
You didn’t plateau, you just need to change things up and build momentum again.
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