Fitness & Exercise健身與運動

Hey, Tyler! I've been meaning to pick your brain about something that's been nagging me.

What's up, man? You look like you've got something weighing on you.

Honestly, my routine has gone completely stale. I've hit a wall with my gains.

Ah, the dreaded plateau. That's more common than you'd think, even among seasoned lifters.

I've been doing the same workout split for about four months now. Same exercises, same order.

There's your culprit right there. Your muscles have adapted and they're essentially coasting.

So what do you suggest? Should I just throw in more cardio to shake things up?

Not necessarily. Cardio has its merits, but the real issue is progressive overload and periodization.

Here's what I'd prescribe. We restructure your routine into a four-week mesocycle with deload phases.

A mesocycle? You're pulling out the big guns with the technical jargon today.

Bear with me. Week one, we ramp up volume. Weeks two and three, we dial up intensity.

And week four is when I get to actually breathe, right?

Exactly. That deload week lets your central nervous system recuperate so you come back stronger.

What about nutrition? I've been slamming protein shakes like they're going out of style.

Protein intake is crucial, no question. But are you tracking your macros holistically?

I'll be honest, I've been winging it. I just eyeball portions and hope for the best.

That's a recipe for stagnation, pun intended. You need roughly two grams of protein per kilogram of body weight.

Alright, I'm sold. When do we kick off this new regime?

No time like the present. Let's map out your first mesocycle right now on the whiteboard.

You know what, I appreciate you not sugarcoating it. Most people just say "lift heavier."

That's reductive nonsense. Sustainable progress is a symphony, not a single note. Let's get to work.

Lead the way, maestro. My plateau doesn't stand a chance.