Few things are more frustrating than hitting a plateau in the gym. You’ve been consistent, and for a while, you could see and feel your progress. Strength was increasing, your muscles were growing, and every workout left you with a promising pump. And then it suddenly stopped. Now, weeks have gone by, your lifts aren’t improving, and you haven’t seen any physical changes. Sound familiar?
Natural bodybuilders know this feeling all too well. In the natural bodybuilding subreddit community, one user shared their struggles.
“I’ve been working out for a couple of years now, and I have made some pretty decent progress, but I feel like the last two months or so my strength and size [have] been around the same,” they wrote. “I was wondering if anyone has ever felt the same way, and some tips that helped you break through to the next level.”
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One of the most suggested pieces of advice was to take a week off from lifting. Of course, this sounds counterproductive. How does stopping help you get stronger or build more muscle? But sometimes your body just needs that full reset. After some rest, you come back fresher and ready to hit new PRs.
Plateaus happen for a reason. Often, it has to do with overtraining, burnout, or insufficient recovery, though everyone experiences them at some point. But even research suggests that doing less volume for a while or taking time completely off can actually kickstart new growth. After months of progressive overload, your muscles get used to the stress. Time off helps reset those pathways, making your muscles more responsive to training when you return.
Exercise scientist Mike Israetel of Renaissance Periodization has even recommended taking a whole month off once a year to see the gains you want. Whether it’s a week or a month, taking a break can make you excited to lift again, give your joints time to heal, and bring back the pumps and growth.
Sure, you may lose a little strength or size, but you’ll bounce back fast. In the long run, you’ll be stronger, more motivated, and finally ready to break through that plateau.
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