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? asked in HealthDiet & Fitness · 5 years ago

How to build muscle when you reach a plateau when it comes to strength.?

Here's the scenario..........

Guy starts lifting, makes progress. He gets to a point where he finds it extremely difficult to go up in lifting weight with good form. He still wants to build mass so what is the best way he can do that without going up in weight? More reps? Tweaking his rep ranges? More volume?

1 Answer

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  • 5 years ago

    As you get stronger and use heavier weights, you should find that your rep range becomes more limited so that you end you doing heavy / intense brief workouts.

    You may also be making the mistake of turning your warm ups into working sets which then lessens the intensity you can and should be using in your working sets.

    You may also be overtraining and nothing will stop your progress faster.

    If you are taking your sets to the point of positive momentary muscular failure (can't do another rep in good form) and then beyond (using forced reps and occasional negatives) then you should only be training each lift (squat, bench press, deadlift and overhead press) once a week.

    More is not always better as the body only has limited recovery ability.

    Clean up your diet and get rid of the over the counter supplements (they don't actually deliver on their promised results anyway as made obvious by the fact the most people in the gym use them but very, very fe people in the gym look like the models used to advertise the products....).

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