Every once in awhile you will get to a point where you don’t feel like you can make any more progress. Maybe you’ve gone several workouts without increasing the weight or reps, or maybe you can’t get your arms to grow any bigger.
This is known as a plateau and can be really frustrating particularly if you don’t know how to get through it. The first thing you need to do is look at your own workout – have you been going to the gym consistently?
Have you changed your routine recently? Are you following a diet? Are you getting 8 hours of sleep each night?
Chances are you will find the reason for your plateau in one of those questions.
Having said that, even when you do everything right you will still encounter a plateau every once in awhile. That’s why we’ve gone ahead and put together a list of techniques you can use to break through and keep on progressing.
These aren’t meant to all be used at once but you can certainly mix them in here and there to keep your body guessing.
We’re confidant that you can break through any plateau if you employ the right combination of these techniques as well as a solid diet and training program.
Mix up the Weight
While training in the 6-8 rep range is great for overloading the muscles you don’t necessarily have to do this every time. If your body is used to performing this rep range it gets way more effective at doing it while exerting as little energy as possible.
As a result your muscles don’t get worked nearly as much as you think they do. Instead, try mixing in some high-rep days where you train in the 12-16 rep range (with lower weight of course).
Alternating between the heavy and light days will keep your body off guard and force it to build more muscle mass in order to cope.
Change up the Intensity
Don’t always perform the same number of reps, sets and exercises each time. Throw some different exercises at your body and reduce or extend the rest time.
Again this prevents your body from adapting to a particularly training style and forces it to keep growing.
Add in some Drop Sets
Drop sets are a great way to push your muscles past failure and shock them into growth. This technique involves performing as many reps as you can with a certain weight and dropping it for a lighter one when you can’t do any more.
You can do this several times and work your way towards the smaller dumbbells if you like. It’s worth noting that you should not use this technique for every set on every exercise as it puts a lot of strain on the muscle group.
If you use it too much you will likely experience overtraining symptoms.
…Or some Super Sets
These are extremely popular in most gyms – you’ve probably seen guys doing them before. A superset is when you do one exercise then do another one immediately afterwards – no rest.
It allows you to hit the muscle from a bunch of different angles all part of the same set. It will help you really max out and go the extra distance. Additionally you don’t need to do supersets with two exercises that work the same muscle group. For example, you can do bench press followed by pull-ups and still get a great workout.
Experiment and see what works best for you.
When you can no longer do another full rep why not do half of one? This is another great way to push your muscle past failure.
We tend to stop performing an exercise but often we still have enough energy to do half the rep or just the negative portion. You don’t want to do this on every set as it puts a lot of strain on the muscles but it’s a good way of finishing off the muscle.
Add a natural testosterone booster to your diet
This section is only for those that are serious about adding pounds of lean muscle mass to their physique in the next few months.
Ok so this isn’t an actual technique but it’s still one of the most important for breaking through plateaus. A lot of guys never reach their maximum potential because their testosterone levels are simply too low.
Remember that testosterone is the crucial male hormone responsible for building mass. If your levels are low you will have a much harder time putting on size no matter how strong your diet and program are.
Fortunately you can easily boost your testosterone levels naturally (and legally) by taking a testosterone-boosting supplement. These products use all-natural ingredients that are scientifically proven to boost testosterone levels. See which ingredients to look for in our guide here.
As a result, you get a noticeable jump in performance in the gym and your body is able to put on more mass in a shorter period of time. Remember to make sure you are taking a high quality product otherwise you will be wasting your time and money!
Because there are a lot of scammers out there that are putting ineffective ingredients into their supplements just to make more money of guys like your.
That is why we spent more than two months putting together the ultimate guide to testosterone boosters. And since we spent so much time putting it together we’re thinking whether we should start charging guys a small fe for reading it.
But at least for now you can read it for free: Read our report on testosterone boosters here.
Recommended For You5 EXTREME Muscle Growth Hacks (that work) Finally! Start building muscle like the pro bodybuilders using these tricks: Learn more
5 EXTREME Fat Loss Hacks (get ripped fast) Now you can get ripped abs and shredded arms in 30 days: Learn more
Best Testosterone Boosters (top 5 that ACTUALLY work) After spending three months researching the market this is what actually works: Learn more
Top 5 Pre-Workout Supplements These give you raw POWER and supercharged energy: Learn more