How to Break Training Plateaus [Decision Tree & Checklist]

So, too much volume is counterproductive as it accumulates too much fatigue. But it is also true that for the most part, strength and hypertrophy gains increase with more volume.

When you have been training for a while and have made good strength and mass gains, but have plateaued with your current training, in order to make more progress you may need to increase volume. You will not necessarily want to add volume each training day, week, or even month, but increasing volume gradually over your training career as necessary, may be needed for progression ¹.

A good way to think about volume over your career is to do enough volume to progress and only to increase it when progress has plateaued (assuming you are recovering normally). This is a much smarter choice than continually putting yourself in the hole with fatigue by adding volume prematurely and having to drop volume back and taper all the time. Also remember, that if you are lifting heavier loads, even if reps and sets are the same, that is an indication that progressive overload has occurred and you are adapting.

Do enough to progress, not as much as possible. Increase when plateaued if you are recovering well.

So, how do you know whether adding volume is the answer to your training plateau or whether you need to change something else?

You can use this handy flowchart:

A Checklist When Training Progress Has Stalled

Experience tells me (this is Andy speaking) that a whole bunch of people reading this are going to ignore some critical points, read only what they want to read, and quickly conclude that they need to increase their volume. Stop. Let me spell it out a little more for you a little clearer first.

This is the order of your checklist in that first yellow box on the right:

1) You’re not sleeping enough: If you aren’t sleeping 8+ hours, as hard as it may be to do so, that might be your issue. Yes, you may be waving your hands in the air right now, “Impossible, I have kids!” Ok, I get it, but that doesn’t change this fact. Try to sleep more. If you’re sleeping just 6 hours, then aim for 7 and see how you do.

2) You’re not eating enough: You can’t expect your body to make something from nothing. The leaner you are and the more training experience you have, the harder it becomes to make progress while your weight is stable or decreasing (aka. when you are at caloric maintenance or below).

On average, for a guy that is say, dieting (aka. ‘cutting’) from 20% body fat to a stage shredded 5% (add 8% to these figures for women), they’ll make progress during the first 1/3 of the cut, work to maintain their progress during the middle third, and then probably regress a little in the last 1/3 as they get below 9% body fat.

Most people reading this won’t be competing, but many of you will be looking to get down to that 9-12% body-fat range at some point, which for guys is when your abs are nicely through. What this means is that your progress will likely stall at some point while you are cutting regardless of what you do. Fighting this can get you injured.

3) You’re not eating enough protein: If you aren’t consuming enough protein, consume it. In the most up to date and comprehensive meta-analysis on the effect of protein on muscle and strength gains in individuals not in an energy deficit, the beneficial effects of protein plateaued between 0.7 and 1.0 grams per pound (1.6–2.2 g/kg) of body weight ². (What probably makes the most sense for protein intake while you’re dieting is somewhere between 1.0 to 1.2 grams per pound (2.2–2.6 g/kg) of body weight. However, this doesn’t mean eating sufficient protein negates the importance of the previous point (2).

4) Your training too hard or not hard enough: Undershooting RPE means you’re either not training hard enough, which is exceptionally common. Overshooting RPE means you are training too close to failure, too often, which is causing a higher level of fatigue that is desirable, hampering your progress. This is less common. (If you don’t have our book, you can learn about RPE in my article here.)

5) You’re not training each body part/lift frequently enough: Are you hitting each muscle group (if you’re a bodybuilder) or lift (if you’re a powerlifter) at least twice a week? If not, consider adjusting your routine to do that. (If you don’t have our book, we have four sample programs to show you what we mean by that, or get you started here.)

6) Your lifting technique is poor: Are you training with good form, or using such poor form you’re cheating yourself out of progress? I’m not talking about people who swing their bicep curls, kip their pull-ups, or perform rows with the momentum of their whole body — such mistakes should be obvious and are present in every gym I’ve ever set foot in. I’m talking about people who are trying to be conscious of their form but aren’t quite getting it right.

If you have a trainer you can trust or friend that knows their stuff, have them take a look. Otherwise, consider checking out The Lifting Library, by my co-author Eric and his coaching team.

For the squat, bench press, and deadlift specifically, here are three free mega-guides created by my team and I in Japan:

• 🏋🏻‍♂️ How To Low Bar Squat: The Definitive Form Guide
• 🏋🏽‍♂️ How To Bench Press: The Definitive Form Guide
• 🏋🏿‍♂️ How To Deadlift Properly: The Definitive Form Guide

These Are Principles and Guidelines, Not Rules

There isn’t a right or wrong way to train. We’re just trying to get you in a ballpark of the right place to start so that you can adjust.

The recommendations are actually very wide-ranging when you think about it. There is a twofold difference between doing 10 sets and 20 sets for a muscle group or movement. Despite its broad nature, you will typically see a similar outcome in the majority of people training in this range. Plus, these guidelines should just be seen as the average range that will occur over the course of a cycle of training. There can and should be periods that are above and below these ranges depending on the phase of training.

Also remember, studies report averages, but each person is an individual and there are always outliers who will do best on substantially more or less volume or a lower or higher frequency than what we recommend. So, start here, give yourself time, see if you progress, then think about adjustments.

10–20 sets per muscle group/movement, a place to start and adjust from, not a law to live your life by.

Remember, don’t get impatient. Volume will increase over the course of a training career as you progress; however, it won’t necessarily increase from session to session, week to week, or month to month, because you’ll have elements of periodization in your programming.

The concept of needing more volume to grow is a concept to apply over a career of lifting, as needed when progress stalls. Don’t use this book to justify doing full body 6 days a week with 20 sets per muscle group per session by next year because “volume has to keep increasing bro!”

Just do enough volume to progress and only increase when you need, not want, to do more.

If you have found this helpful, you might be pleased to know it is just a small section taken from our Muscle and Strength Training Pyramid book. The second edition, along with the Nutrition companion book, was released this January 3rd, 2019.

Join 16,000+ other readers, get your copies here.

Thank you for reading. Questions welcomed in the comments.

– Andy, Eric, and Andrea

References

(Note: I have just listed two references here, as this is a summary article. But rest assured these recommendations are thoroughly evidence-based. We have 49 references in the volume, intensity, and frequency recommendations chapter of the book, with 158 unique references in the book in total.)