Smash Plateaus

 

Working hard but can’t seem to get stronger or bigger in the gym? Here are a few of the likely culprits:
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Technique: If you execute a lift with bad form, there’s a good chance you’re leaving pounds on the bar. Improve your technique and your lifts should go up as a result!
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Sleep More/Better: Aim for at least 8 hours per night of sleep for optimal recovery. Ideally 9-10 hours, but I fully understand that’s not possible for everyone to do because of work and family life. Also, not going on your phone or computer for at least 30 minutes before going to sleep and making sure your room is dark will help you fall and stay asleep.
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Switch Exercises: After utilizing the same exercises for a month or two, it could be time to switch them up. Keep the bench press, squat, and deadlift, but think about changing up your accessory movements.
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Recover Better/Deload: Sometimes you’ve pushed your body to the limit and it needs time to recover. Think about taking a week off from the gym or taking a deload week. If not, look at options such as massage, hot/cold baths, or stim machines such as a @themarcpro to help you recover.
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Have a Plan: Many people just go in the gym and do whatever they feel like for that day. That’s fine if you don’t have a goal in mind and just like going to the gym. However, I’d advise to have a plan and stick to it. Getting on a good program will do wonders for your strength and physique.
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Gain Weight: Eating in a caloric surplus makes getting bigger and stronger much, much easier. Try to put on a few pounds, preferably muscle, and your lifts should go up as a result.


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