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Where have you plateaud? Can you share a bit about your progress and situation?
I’m not sure how much cardio you are doing (and weights) but that calorie consumption is probably too low. That sounds like maintenance calories for a low to no activity lifestyle.
Try periodization.
Here’s an example of what I’ve been doing, and I do increase weekly.
Lying Leg Curls (3min rest between sets))
Set one 5-8 reps to failure Weight and Reps:
Set two 8-12 reps to failure Weight and Reps:
Set three 12-15 reps to failure Weight and Reps:
Rev Band Hack Squats Control Eccentric (3-second negatives 1-sec pause in the hole explosive on positive) (3 min Rest between sets)
Set one 5-8 reps to failure Weight and Reps:
Set two 8-12 reps to failure Weight and Reps:
Set three 12-15 reps to failure Weight and Reps:
Plate Loaded Leg Press Feet High and Narrow (3-second negatives 1-sec pause in the hole explosive on positive) (3 min Rest between sets)
Set one 12-15 reps to failure Weight and Reps:
Set two 15-20 reps to failure Weight and Reps:
Leg Extensions (3 min Rest between sets)
Set one 8-15 reps to failure Weight and Reps:
Set two 15-20 reps to failure Weight and Reps:
Bulgarian Split Squat (45-60 sec. rest between each leg) (Balance on rack or bench)
Set one 8-12 reps each leg to failure Weight and Reps:
Set two 8-12 reps to failure Weight and Reps:
Set three 8-12 reps each leg to failure Weight and Reps:
Machine Crunch: Four sets to failure (90 Seconds Rest)
Conversation Starter
That's a lot of failure training. Sounds like you aren't recovering enough. I would consider reducing the volume and intensity and seeing if that helps
Conversation Starter
Hey there,
So I'm not a trainer but stuff that helped me get through plateaus:
1) diet. Are you eating enough. Lack of food can do it
2) rest. Potentially just need a week off for R&R
3) volume of training. If it's too much you're not recovering and if it's too little you're not getting sufficient stimulus. Everyone has their own threshold basis fitness and lifestyle.
Beyond that, are you hydrated, have you tried moving some exercises around, and if it's across the board potentially consider a blood test just to rule out anything else
Conversation Starter
Yeah in that case have a look at my comment above regarding training to failure
Rising Star
Sorry that you’re going through this! I’d take a week off and maybe try a new exercise class or sport. For me, when I activate my muscles in different ways and movements, it feels like it reinvigorates my body and it ends my plateau. But definitely rest first.