After being in the gym for over a decade and speaking with so many fitness enthusiasts, reading Arnold Schwarzenggers Encyclopedia for Bodybuilding along with my own experience I have come to this conclusion on how to bust through a plateau!
Decide which muscle group you want to focus on for the next 6 months. You wont neglect the other body parts but you will have more of an emphasis on this specific body part that you are having trouble developing.
Lets use chest as an example. You want to grow you chest and you feel like you are at a plateau. Lets say you are working out your chest 2x a week, yet still not growth.
Step 1: If you are only doing 3 sets of each exercise, add 1 set to each exercise
Step 2: If you are only doing 3 or 4 exercises for chest then increase to 5 or 6 different exercises
Step 3: Increase weight- if you are doing 3 sets of 15, try 4 sets of 12 or 5 sets of 10 with a heavier weight
Step 4: If you are doing all of the above and you are doing 5-6 different chest exercises, 5 sets of 10 with heavy weight, 2x a week and youre still not seeing growth after a few months then ADD a day of chest workouts. So for the next 6 months you will focus on your chest 3x a week.
Step 5: Incorporate 10 sets of 10- One of those days pick 1 or 2 workouts to perform 10 sets of 10 reps with a moderate to heavy weight!
More than likely you need to work up to getting 5-6 exercises at 5 sets of 10 before adding a day. Give it time, build the endurance of the muscles so you can actually complete a full workout on that specific body part then expand from there.
Most of you think you are at a plateau but you just havent given it enough time and exhausted the muscle enough during each workout!
Join my Skool Community to receive my FREE workout plan, recipes, meal plan, nutrition training and so much more.
https://www.skool.com/mental-gains-8368?invite=a5247ac2d3df4752aa03f2ca57cbf71e
