Did you hit a plateau when it comes to building muscles? You’re not alone! This is very common and almost everyone will get there at some point. When you first start going to the gym results come quick! Within 6-12 months you’ll see a huge difference! (Even faster for if your training for weight loss) But then what? No one can keep building at the same pace as the first year. Your body gets used to the way you put it to work basically. BUT; there’s some tricks you can add in your workouts to get your body out of that comfort zone and start growing again.
💜 1. The most common rep range for growth is 8-12 reps. That means you should use a weight that allows you to do 8 reps but you should struggle with 10-11 and not be able to do 12,5. If you can do 12-13-15, up your weights!
💜 2. Dropset is when you start a exercise heavy and then little by little drop the weight until you can’t do any more reps.
💜 3. Superset is when you perform one exercise and then jump straight into another one with zero rest in between.
💜 4. High reps. Even tho we build better with 8-12 reps it’s great to add some sessions now and then with high reps. Use a weight that allows you to do 15-25 reps. The last reps should always be painful! No pain no gain 😏😆 personally I like to do high reps on exercise that doesn’t allow heavy load like cable kickbacks, cable pull through and such like.
💜 5. 7-7-7: Do 7 half reps (50%) from the bottom up to 90c~ish and then another 7 half reps at the top down to 90c~ish and finish with 7 full range reps. No rest between! This can be applied to almost every exercise (doesn’t need to be biceps). Incorporate some of these above in your workout schedule every second or third week if you feel you hit a plateau and need a change! ❤️💪