This is the phenomenon often called a “plateau,” and while it seems hopeless, there are tons of ways to bust through. Do five sets of bench twice a week, and now you’re up to 10 total sets for the week. Even if you’re already in the range of 10-15 sets per week (a typical recommendation), more is still probably better. Instead of just lifting whatever you feel like each day, choose a pre-written program, or pay a coach or trainer to write you one. Food and sleep are the two biggest things you can adjust to help yourself recover better from lifting.

Source: The Nation September 07, 2021 21:56 UTC