Progressive Overload

[Robert Snair]

Hitting strength and Hypertrophy Plateaus.

[Robert Snair]

My strength and hypertrophy gains have not progressed much as of late. Seem to have hit a plateau. I tried a deload for a week where I dropped volume and intensity, but this did not help. Are there any other periodization methods you suggest. There are so many models out there, such as undulating, conjugate and others.

[Simo Matikainen]

How is your volume generally? And nutrition? If you run low volume you could try to add 1 or 2 sets. Are the plateaus happening across all your exercises or most of them? How about nutrition? I think if you answer those questions coaches could be able to help you better. First you have to look into if its a recovery issue or you not getting adequate stimulus.

[Robert Snair]

Volume is moderate. Typically compounds are 2 to 3 working sets. 5 to 8 or 8 to 10. Example barbell bench press on Monday 2 working sets 5 to 8 reps. Dumbbell bench on Friday 3 working sets, 8 to 10 reps. Isolation, single joints movements 3 to 4 working sets, 10 to 15 or 15 to 20 reps. Nutrition balanced 35 protein, 40 carbs, 25 fats. Eating in a slight surplus and body fat at 16 to 17%. Sleep good, recovery good, watching my fatigue, tracking each workout.

[Simo Matikainen]

Im guessing its then about stimulus rather than recovery issue. Im sure coaches will be able to help you. You could try increasing a set or different exercise variations, different rep ranges etc..

[Simo Matikainen]

Hope you get over it soon

[Robert Snair]

Thanks

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