25: What To Do When Your Strength Gains Plateau + Compound vs Isolation Exercises

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Breaking Through Strength Plateaus: The Power of Compound Movements

If you're like many people in the gym, there comes a time when you hit a wall in your training—your strength gains just stop. You're lifting consistently, eating well, and pushing yourself, but the progress doesn't seem to show. You may be frustrated, confused, and wondering what to do next. So, what’s the answer? How can you break through that plateau and continue to grow stronger?

In Episode 25 of Broads Podcast, I dive deep into the science of strength training plateaus and share actionable strategies for overcoming them. Let’s talk about how to reignite your strength gains, starting with the power of compound movements.

Why Strength Plateaus Happen

Plateaus are a natural part of any fitness journey. Your body is smart—it adapts to stress, and once it gets used to a certain workout or routine, progress slows down. You might not feel the burn anymore during your usual sets, or those extra weights that used to be challenging now seem too easy.

It’s easy to get frustrated when you don’t see improvements, but a plateau doesn’t mean you’ve hit your physical limits. It simply means that your training needs a refresh. It’s your body’s signal to change things up and challenge it in new ways.

The Power of Compound Movements

If you’ve been stuck in the plateau zone for a while, it may be time to reassess your training strategy. One of the most effective ways to break through plateaus is by incorporating compound movements into your routine.

What are compound movements? They are exercises that engage multiple muscle groups and joints. Unlike isolation exercises (think: bicep curls or tricep extensions), which focus on a single muscle group, compound movements like squats, deadlifts, and bench presses engage your entire body. These exercises mimic real-life movements and offer a more functional approach to building strength.

Why Compound Movements Work:

1. More Muscle Groups, More Strength
   Because compound exercises activate multiple muscles, they help you build overall strength faster than isolation exercises. For example, the squat isn’t just working your legs—it's engaging your core, your glutes, and even your upper body to stabilize the movement.

2. Boosts Metabolism and Fat Loss
   Compound exercises require more energy, which means they also burn more calories. If fat loss or body recomposition is part of your fitness goals, incorporating more compound movements can help speed up the process by increasing your metabolism.

3. Improved Functional Strength
   Functional movements are those that mimic the motions you make in everyday life, and compound exercises are a great way to build functional strength. Lifting groceries, climbing stairs, or even picking something up off the ground all require the same muscle engagement used in compound movements like squats and deadlifts.

4. Efficiency in Your Workout
   Compound movements are more time-efficient, which is crucial if you're tight on time. Rather than spending 30 minutes on single-muscle exercises, compound movements allow you to work multiple areas of your body at once, giving you more bang for your buck in less time.

How to Break Through Your Plateau with Compound Movements

The key to overcoming a plateau is to mix things up and challenge your body in new ways. Incorporating compound movements into your training is one of the most effective ways to do this. Here’s how to start:

1. Focus on the Big Three: Squats, Deadlifts, and Bench Presses
   These are the cornerstones of strength training. The squat, deadlift, and bench press are tried-and-true compound movements that target large muscle groups, improving both strength and power. Make sure you're adding them into your routine consistently.

2. Progressive Overload Is Key
   In order to keep seeing strength gains, you need to gradually increase the load you're lifting. This process, called progressive overload, involves adding weight or increasing reps over time. Don’t just stick to the same weights every workout. If you’re lifting the same weight without increasing intensity, your body won’t need to adapt any further, leading to stagnation.

3. Vary Your Training Routine
   Change up your compound exercises to avoid the monotony of doing the same movement patterns every time. If you’ve been doing regular squats, try front squats. If you’ve been bench pressing, incorporate dumbbell presses for variation. This change will force your body to adapt to new challenges, helping you break through that plateau.

4. Incorporate Accessory Movements
   Compound exercises don’t mean you should forget about accessory movements entirely. While compound lifts work multiple muscle groups, accessory exercises can help target weak points or muscle imbalances that may be holding you back. For example, if you’re struggling with deadlifts, adding accessory exercises like hamstring curls or Romanian deadlifts can help.

5. Rest and Recovery Are Critical
   Often, plateaus occur when you’re not giving your body enough time to recover. Strength training is intense, and muscles need time to repair and grow. Don’t neglect rest days and listen to your body when it’s asking for a break. Additionally, make sure you’re eating enough protein to support muscle recovery and growth.

Bonus Tip: Don’t Forget About Mobility

While strength training is essential, mobility work shouldn’t be overlooked. In Episode 25, we also discussed how improving your flexibility and range of motion can make a significant difference in overcoming plateaus. Tight muscles can limit your ability to perform exercises correctly, leading to stalled progress. Incorporate stretching, yoga, or foam rolling into your routine to keep your muscles and joints in top shape.

The Bottom Line

Hitting a plateau doesn’t mean you’ve reached the end of your strength journey. It’s a signal that your body is ready for new challenges. By incorporating more compound movements, focusing on progressive overload, and adding some variety to your training, you can break through that wall and continue making progress toward your goals.

Strength isn’t just about lifting heavy—it’s about training smart, and compound movements are one of the best ways to build overall strength and unlock your full potential.

Your Turn:

What compound movements do you rely on in your training routine? Have you experienced a plateau in your strength gains, and how did you break through it? Share your thoughts in the comments below!

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