Weight Lifting Routine to Break Plateaus

Busting through plateaus is one of the hardest things somebody has to do with their weight training routine. Plateaus are frustrating, and they can pop up unexpectedly, even when you feel like you’ve been giving it your all in the gym. Often, a plateau is a result of a weight lifting routine that your body became too familiar with. It got used to doing the same exercises, with the same weight, in the same order, the same amount of times per week.
 
To break through that plateau you have to throw your body a curveball. When your body faces something it isn’t familiar with then it is forced to adapt. That’s when your muscles are used in ways that place extra stresses on them, forcing them to build and repair, waiting for the next challenge. Try this weight lifting routine when you want to break through your plateau.

Plateau Breaking Weight Lifting Routine

This is a variation of a circuit training regimen, however you’ll find that it’s much different from normal circuit training. That means instead of using light weights and machines, you’ll be using heavier weights and focusing on free weights. To perform this plateau breaking weight lifting routine, adhere to the following guidelines.

• Emphasize on the negative portion of your repetition, taking at least three full seconds to lower the weight on every single repetition.

• Perform only one set of each exercise and do not rest between exercises. When done correctly, this workout will take no more than 25 minutes to complete. If possible, have a partner on hand or try to set up some of your weights ahead of time to minimize time in between exercises.

• Use a weight that’s about 10% lighter than a weight you would normally use for 12 repetitions. You’ll find out that with no rest and negative repetitions, that you won’t be able to use as much weight as you would normally.

• Perform each set until failure, or 12 repetitions, whichever comes first. If you could easily continue at 12 reps, raise the weight used for that exercise for the next workout.

• Perform the workout three times a week for the first week, and twice a week for the following two weeks.

• Do not perform any other weight training during this time.

• Use the routine for three consecutive weeks and then switch back to a more classic program. Anytime you feel like you’re reaching a plateau, switch back to this for another 3-4 weeks.

Perform these exercises in order:
• Squats
• Leg extensions
• Leg curls
• Dumbbell pullovers
• Bench press
• Barbell bicep curl
• Standing barbell shoulder press
• Dumbbell shrugs
• Triceps press
• Wrist curls
• Calf raises
• Incline sit-ups (maximum number until failure)

This weight lifting routine is going to hit all of your major muscle groups. And it will do so in a fashion that should pre-exhaust your muscles, to make them work even harder. Combined with receiving no rest between sets and working all of your major muscle groups in one workout, you’ll receive a serious jolt to your system. It’s a great way to bust out of a plateau or a workout rut, and grow new muscle and new strength in a short amount of time.

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