EP 92: How to Break a Lifting Plateau (5 Proven Tips for Gaining Muscle)

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Stuck on the same weights in the gym? Not making progress on your lifts? You might be in a strength plateau.

In this video, Dr. Alyssa Olenick (PhD, Exercise Physiology) shares 5 evidence-based strategies to help you break through a lifting plateau and start making gains again.

What you’ll learn:

• Why training intensity (RPE) might be too low

• How training volume & frequency affect progress

• The role of protein, carbs, and overall calories in strength gains

• Why sleep and recovery are critical for adaptation

• How to use time, rep ranges, and micro-progressions to keep improving

Plateaus are normal — but they don’t have to last forever. Apply these tips to unlock your next level of strength.

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Time Stamps:

0:00 - Introduction

0:11 - Are you training at a high/hard enough level?

0:52 - Are you lifting frequently enough?

1:36 - Are you eating enough?

2:29 - Are you sleeping enough?

3:15 - Simply, give it time.