
MogEater
sub0 to true adam
- Joined
- Apr 16, 2024
- Posts
- 1,936
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Background:
I’ve hit a stubborn plateau over the past two months—no significant improvements in size, strength, or weight. Previously, I was consistently gaining muscle and increasing lifts, following an upper-body-focused routine with infrequent lower-body workouts and sticking mostly to a low rep range (4-6 reps). My nutrition involved a dirty bulk, and I’ve been meticulous about tracking macros and supplementation.
Current Routine:
New 2-Week Strategy to Smash the Plateau:
Training:
Nutrition & Supplementation:
Cardio:
Goals:
I’ve hit a stubborn plateau over the past two months—no significant improvements in size, strength, or weight. Previously, I was consistently gaining muscle and increasing lifts, following an upper-body-focused routine with infrequent lower-body workouts and sticking mostly to a low rep range (4-6 reps). My nutrition involved a dirty bulk, and I’ve been meticulous about tracking macros and supplementation.
Current Routine:
- Upper body every other day.
- Lower body only once every 12 days.
- Rep range typically between 4 and 6 reps per set.
- Approximately 10-12 total sets per workout, including about 2 sets each for back, biceps, and other muscle groups, following a structure similar to the classic Michael Donato program.
New 2-Week Strategy to Smash the Plateau:
Training:
- Shifting to a higher rep range (16–20 reps per set).
- Increasing total volume to 16 sets per workout.
- Switching from an upper-focused routine to an Upper/Lower split: Upper → Lower → Upper → Lower → Rest → Repeat.
- Adding more exercise variation to target muscles from multiple angles and prevent adaptation.
Nutrition & Supplementation:
- Stopping my current dirty bulk.
- Starting a mini-cut combined with carb cycling (high carb on intense training days, moderate carb on lighter days, low carb on rest days).
- Increasing water intake significantly for better hydration and recovery.
- Continuing to hit protein targets to preserve muscle mass.
Cardio:
- Introducing moderate cardio sessions (20–30 mins) a few times per week to facilitate fat loss, aiming to drop body fat from 16% down to around 12%.
Goals:
- Break through my current plateau in strength, muscle size, and overall physique.
- Improve body composition (reduce body fat, maintain muscle mass).
- Enhance workout performance and recovery.