It is inevitable that at one point or another during your workout progression you will experience a plateau. This happens when you are stuck at the same bench press weight or at that same time for your timed mile. This is commonly seen and you are not alone if you stuck right now! The below tips may help overcome that plateau and get you back on the track to progress.

Change up routine

Your body, just like anything else, adapts to change. If you are going to the gym with the same workout everyday, your body and muscles are going to get used to the same boring workout. A great way to do this is to target certain muscle groups on certain days such as:

Monday: Chest, triceps, abs

Tuesday: Back, biceps, calves

Wednesday: Cardio

Thursday: Hamstrings, quads, abs

Friday: Shoulders, traps, calves

A workout such as this allows muscle groups adequate time to rest before being worked out again.

Add drop-sets

You don’t have to lift the same weight ten times for three sets every single time you hit the gym. Adding in a drop set is a great way to basically work your muscle to failure, maximizing the window for gains. An example of a drop-set curl is below:

Dumbbell curls

Set 1: 40lbs for 8-10 reps

Set 2:  40lbs for 8-10 reps

Set 3: 20lbs rep to failure

Add super-sets

Super-setting exercises is an effective way to work a muscle group in different ways by minimizing the amount of rest between sets and exercises. Below is an example of a super-set tricep workout. using Cable pull-downs with a rope & dumbbell kickbacks.

Set 1:

Pull-downs for 8-10 reps

Kickbacks for 8-10 reps

Rest 30-45 seconds

Set 2:

Pull-downs for 8-10 reps

Kickbacks for 8-10 reps

Rest 30-45 seconds

Set 3:

Pull-downs for 8-10 reps

Kickbacks for 8-10 reps

These are just a few ways to help you overcome those plateaus. There is no “one size fits all” way to achieve your goals. Everyone is different and everyone’s bodies work and adapt differently. The only sure way to find the right workout and routine is by trial and error. Remember to know your limits and not to push yourself too far. Focus on your goals and you will get there with common sense, confidence, and determination!

Kyle Knouse

Blog Bros