Advanced Workout Training Techniques: Pushing Your Limits And Breaking Through Plateaus

Plateaus are typical in any fitness programme, but they do not have to be permanent roadblocks.

Ishaan Arora
Written by: Ishaan AroraUpdated at: May 17, 2023 09:00 IST
Advanced Workout Training Techniques: Pushing Your Limits And Breaking Through Plateaus

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Imagine being stuck in a repetitive routine, where each day feels like a carbon copy of the last. Whether it's waking up to the same alarm, commuting along the same route, or sipping coffee from the same mug, life can sometimes feel like a plateau. But what if I told you that this concept of a plateau extends beyond our everyday lives and seeps into our fitness journey as well? In our quest for physical improvement, we often hit a wall known as a plateau. 

Advanced workout training techniques are one of the best ways to push your limits and break through these plateaus, unlocking new levels of fitness achievement. So, if you're new to body transformation or seeking techniques to break the plateau, let's start by learning what is an advanced workout, understanding the plateau and how you can push your limits to break it. 

What Are Advanced Workouts?

Advanced workouts refer to training techniques that go beyond the basics and challenge your body in new ways. They are designed to push your physical limits, increase muscle strength and endurance, and enhance overall performance. These techniques are typically employed by experienced individuals who have already established a solid foundation in their fitness journey.

Examples Of Advanced Workouts Include

High-Intensity Interval Training (HIIT)

HIIT workout involves alternating between bodyweight exercise and strength training. This technique not only improves cardiovascular fitness but also helps burn fat and increase metabolism. "I started doing HIIT to lose weight, but after a few days of practice, I ended up losing more fat than weight," said Garvit Gautam, 26, a fashion designer from Noida. 

Also Read: Functional Training For Weight Loss: What Is It And How To Incorporate It In Your Workout?


Plyometric exercises involve explosive movements that engage the muscles in a rapid stretch-shortening cycle. These exercises, such as box jumps and burpees, enhance power, speed, and agility. Mr Asia Deepak Bhati advised that if you are a beginner, start with three sets of 12 reps, but if you have been training for a while, you may increase the number of sets to five. He also recommended doing this workout every alternate day.


Supersets involve performing two exercises back-to-back without rest. This technique increases workout density, stimulates muscle growth, and saves time. Shivam Pasbola, a gym enthusiast from New Zealand, stated that supersets helped him achieve a longer-lasting pump and increased vascularity. 

Understanding Plateaus

“After sweating for six months in the gym, I discovered that my physique had reached a point where it exhibited little improvement,” said Rishab Gupta, a University Canada West student. 

Pushing Through Limits

Gupta's case shows that his body has reached a plateau, where he has to offer more efforts to achieve what he desires in body. If you are dealing with a similar situation, here’s what you can do.

Vary Your Routine

The human body is smart in forming patterns.  By consistently performing the same exercises, your body becomes efficient, leading to diminished gains. Introduce variety into your routine by trying new exercises, incorporating different training methods, or exploring alternative workout styles. This prevents your body from adapting and helps stimulate new muscle growth.

Increase Intensity

Continuously challenging oneself is vital for pushing past boundaries and breaking through plateaus. Make it a point to increase the intensity of your workout every week by adding more weight, performing more repetitions, or reducing rest periods. This progressive overload shocks your muscle and makes them grow stronger.

Implement Advanced Techniques

Advanced workout techniques, such as supersets, drop sets, and pyramids, can provide a new stimulus to your muscles. These techniques increase the intensity of your workouts and helps in targeting different muscle fibres, encouraging further growth and development.

Breaking The Plateau

Set New Goals

Setting specific, measurable, achievable, relevant, and time-bound (SMART) goals help you stay focused and motivated. By identifying areas for improvement and working towards new milestones, you can break through plateaus and continue making progress.

Seek Professional Guidance

Consider consulting a fitness professional or personal trainer who can assess your current workout routine, identify areas for improvement, and design a customised program to help you break through your plateau. Their expertise and guidance can provide valuable insights and techniques to overcome obstacles.

Also Read: The Last 5 Kilos Are The Hardest To Lose, Here's How To Break The Plateau

Stay Consistent And Patient

When pushing past plateaus, patience is essential. Workout consistency, paired with a positive mindset and determination, will eventually lead to breakthroughs and new levels of fitness.

Bottom Line

Plateaus are a natural part of any fitness programme, but they don't have to be permanent hurdles. You can push past your boundaries and break through plateaus by using advanced training techniques, modifying your routine, boosting intensity, setting new goals, and seeking guidance from professionals. 

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