To overcome a barrier, there are a number of area’s that you can take into consideration. Three important aspects include:
- Ensure that you receive adequate recovery. This entails recovery in between workouts and also recovery in between “blocks” (or mesocycles) of training, that last for 8-12 weeks. I typically recommend a less intense training structure during this period of time to allow for complete recovery.
- Nutritional intervention can be highly effective by reducing your calorie consumption. However you do need to be careful that you don’t create “too much” of a calorie deficit, else this can have a negative influence on your recovery and also muscle synthesis (or maintenance for that matter).
- Changing up one effective routine for another. You do need to ensure that you don’t follow the same program for more than 4 weeks at any one time. By doing so, your body will become used to this routine and thus significantly increase the likelihood of a plateau.
So as you can see, some minor tweaks can have a major influence upon results. Often the results lie in the details and it’s just about finding the most appropriate approach at this point in time based on your goals.