After lifting for a while, you’re inevitably going to hit some strength and muscle plateaus. But luckily, I’m going to show you what is hands down the easiest and most simply way to dramatically increase your strength on any exercise.
The BIG problem with bro splits
The typical bodybuilder bro split looks something like this:
- Monday – Chest
- Tues – Back
- Wed – Leg
- Thurs – Shoulders
- Friday – Arms
…or some variation of that.
While this may be fine for guys who are juicing or even maybe some genetically gifted individuals, the majority people simply don’t see the best results when doing a program like this.
So on Monday for example, you’ll probably do something along the lines 15-20 sets just for your chest. That’s a lot of fucking chest work but trainers will tell you that it’s okay because you’re only training your chest once per week and you’ll have the next 6 days to recover (FYI, one of the best ways to recover is to optimize your sleep. And if you’ve been sleeping poorly make sure to check the temp of your bed…you want to make sure it’s cool and not hot. Here’s the best cooling mattress in my opinion.)
The main problem with this type of split is that you’re only training each muscle group once per week.
Whenever I do this kind of split, I rarely get stronger. Hammering out 20 sets for my chest only leaves me incredibly sore for the next 3 days and by the time I train chest again, I’m stuck at the same weight and can’t progress.
Just think about it logically, if you’re trying to get stronger at a specific exercise, does it really make sense to wait 7 days before the exercise again? Hell no.
Put a gun to your fucking head
I always love to use this example.
What would you do if I put a gun to your head and told you that you had to double your bench press over the next 90 days or I’m going to kill you?
Huh? What would you do?
Would you only do the bench press on international bench press day (a.k.a Monday) and wait 6 days in between while your life hangs in the balance or would you be the smart, logical person and do the bench press every freaking day?
If I had a gun to my head, I would be busting my ass off in the gym, bench pressing every single day, or at least multiple times per week.
1 simple trick to get stronger – perform the same exercise 2-5 times per week
Yup, my secret trick to getting stronger at ANY exercise is to do the exercise more often.
Mind blowing stuff, I know.
But unfortunately, so many people avoid training the same muscle more than once per week because they’ve been brainwashed by bodybuilders that doing so will risk over training.
One of the best ways to train is with a simple upper lower split so you hit your entire body 2x per week.
And once you hit a plateau after training 2x per week, you can up the dosage and start training 3, 4, or even 5 times per week. But I must warn you, when you start training the same muscle 3+ times per week, you absolutely cannot train to failure. You should aim for 2 reps short of failure, as this will allow you to consistently train the same muscle and still gain strength without over training.
How do you train when you hit a plateau? Leave a comment below.