what are the concrete signs of a plateau?

[emma]

I understand the need to change strength every 6 - 12 weeks, but I don't know what to specifically watch for when that change needs to be made. Is it when you don't feel sore after a weight workout? In the past I have done a 6 week rotation of MIS, CTX and PS (MIS for 6 weeks, CTX for 6 weeks, etc). I like the variety, but maybe I would be doing myself greater good by sitcking with it longer.

So, I guess I have two questions;

1. What are signs of a plateau?

2. If I haven't reached a plateau after 6 weeks is it "all right" to make a change anyway?

I hope Cathe or others out there can help me out!

Emma

 

[Cathe Friedrich]

Hi Emma! Actually changing your weights every 6 to 12 weeks is a good ball park figure. But that time frame is not set in stone. As long as you are still seeing results at 12 weeks, you can even go longer on a rotation. On the flip side, if you have spent 6 weeks on a rotation and do not see a sign of improvement, then you should re-evaluate that rotation and see where you need to make some changes.

As your body becomes acclimated to a lifting program, the soreness is not always present following the workout. For this reason, it cannot be the only determining factor as to whether your rotation is still effective. But a good indication of when to change your rotation a bit is if you no longer feel challenged by your current workout (ie. you can get through all of the sets no problem or just starting to feel a burn in the muscle on the last rep or so)and/or if you feel bored with your rotation.

If you are feeling that you want to make a change at 6 weeks yet you are still seeing improvements, chances are you are bored with your rotation. In that case, yes, make some changes. But rather than jumping into a whole new workout, sometimes just changing the exercise order around will make a big difference (this is actually where the beauty of DVD's comes in handy). In any case, however you make the change, be sure that you stay with a rotation that compliments your fitness goals. Good Luck!

 

[emma]

THANK YOU CATHE! That answers my questions! I'm learning so much all of the time, and you have been a BIG help in my "continuing education" of exercise! I appreciate the time you spend here at the forum. Emma