3-Point Checklist For Updating Your Muscle Building Workout Plan (When Your Gains Slow Down Or Stop)
You’ve been working out to build muscle for a while. You used to gain muscle and strength quickly. But now, your gains have slowed down or stopped.
If that’s you, consider the following 3-point checklist ([thrive_2step id=’225′]get a copy[/thrive_2step]):
- Finish Strong With A “Plus Set”—A plus set is when you do as many repetitions as you can with 100% of your anticipated 6RM. Then, on your next set, if you did 8-12 reps, you add 5-10 lbs. If you did >13 reps, you add 10-15 lbs. In one study, collegiate football players who trained with plus sets managed to increase their 225-lb bench press reps to fatigue by 3 in 6 weeks (Mann et al. 2010). [thrive_2step id=’225′]Get full instructions for plus sets[/thrive_2step].
- Add New Exercises As You Max Out Old Ones—Every exercise you do targets some parts of your muscles more than others. This is regional muscle hypertrophy (Antonio 2010). So, when you max out an exercise, add a new one for the same muscles to your routine. Then, train both exercises in rotation until you max out both. At that point, add a 3rd exercise, and so on. [thrive_2step id=’225′]Get an example for the bench press[/thrive_2step].
- Use “Daily Undulating Periodization”—With daily undulating periodization, you vary your load and reps every workout. In one study, this training method increased strength by 55% in 12 weeks (Rhea et al. 2002). Daily undulating periodization can be hard to apply, but we’re making that easy with our new workout app Dr. Muscle ([thrive_2step id=’225′]get invited to the beta[/thrive_2step]).
With these strategies, you might just start building muscle and strength again. Of course, your results are not guaranteed. They should vary according to your own genetic and exercise history.
[thrive_2step id=’225′]Get an email with a PDF copy of the checklist[/thrive_2step]. You’ll also get full instructions for plus sets, an example of exercises in rotation for the bench press, and information about our new workout app Dr. Muscle.
A New Workout App That Helps You Build Muscle Faster*
*Your results are not guaranteed. They may vary according to your own genetic and exercise history.
Our new workout app Dr. Muscle applies daily undulating periodization automatically and updates your workout plan in 1 tap with the optimal weights, sets, and reps every time you start working out. Here’s a 1-minute demo:
- It’s the world’s first workout app that helps you build muscle faster using daily undulating periodization
- It automatically and accurately selects your next weights, reps, and sets for you based on your last 3 workouts
Dr. Muscle is available on the the App Store and Google Play. After you download the app, create your account to start your 14-day free trial. When your trial ends, subscribe to continue building muscle faster. Subscription is $49/month (no contract). To cancel anytime, email us at email@example.com.
Check out Dr. Muscle today and start building muscle faster by training smarter.
We’re a startup based in beautiful Montreal (Canada). We’re building Dr. Muscle to help men who want to build muscle train smarter by applying the latest science-based training strategies even if they can’t afford a personal trainer. For more info, visit our timeline or contact us.
Antonio J. Nonuniform Response of Skeletal Muscle to Heavy Resistance Training: Can Bodybuilders Induce Regional Muscle Hypertrophy? The Journal of Strength & Conditioning Research. 2000;14(1):102-113.
Rhea MR, Ball SD, Phillips WT, Burkett LN. A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength. J Strength Cond Res. 2002 May;16(2):250-5.
Zourdos MC, Jo E, Khamoui AV, Lee SR, Park BS, Ormsbee MJ, Panton LB, Contreras RJ, Kim JS. Modified Daily Undulating Periodization Model Produces Greater Performance Than a Traditional Configuration in Powerlifters. J Strength Cond Res. 2016 Mar;30(3):784-91.