Breaking My 2-Month Plateau - New Game Plan

[MogEater]

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:

• 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.

 

[afkaik]

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:

• 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.

holy retarded just start var + test or bulk.

 

[MogEater]

@Zagro @szolliontaraelis @maarda

 

[Arbuscular]

blast test tbh