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If you have been lifting weights for any amount of time, you have certainly experienced either a mass or strength plateau. This is a normal part of the sport of bodybuilding and as you gain more experience, you will learn exercises and tips to help you break through them. I have been consistently lifting for almost 4 years now, and these are the strategies I use to break through both strength and mass plateaus. Remember these work for me and not necessary for you. Try them out and keep what works and ditch what doesn’t.
5×5 Training
I use these mostly for strength plateaus. I usually do 3-4 sets of around 8-12 reps when I train normally. 5×5 is a total change up for my body. These include going extremely heavy for 5 sets of 5 reps each. Aim to do a weight to where you can complete 4 of the 5 sets without the need of a spotter. I will usually need help on the last 1-2 reps of my last set. Once you are able to complete the 5×5 completely by yourself, add a total of 5 pounds the next week. I usually keep this up for 4-6 weeks until my total weight has increased 5-15 lbs depending on which exercise I was doing. Only use 5×5 training with large compound movements like bench, shoulder press, or squat.
Descending Sets
I use these more for new muscle growth than strength. Descending sets can be used for pretty much any movement including both compound and isolation movements. These will really increase the intensity of your training session. Descending sets are kinda like super sets being there is no break between multiple sets, but you start heavy and drop weight for each consecutive set after without taking a break between sets. I usually perform one set with three different weights for around 6-12 reps depending on what I am trying to accomplish and where I am in my workout. An example could be are dumbbell curls:
40lbs x8
30lbsx8
20lbsx8
with no rest between sets. So all three sets constitutes one descending set.Perform 2-3 total sets.
Ascending Sets
These are the opposite of descending sets. Begin with a light weight and increase weight as you continue on with your set. Again these can be performed with any exercise and really increase the intensity of your training.
Try these bodybuilding exercise tips next time you enter a plateau. They always work for me.
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