If you stopped gaining size, then it is likely you need to aid your bodybuilding routine. In case you do not seem to grow any further, despite working out and eating, then there’s a high chance that you’re missing out on something, so you need to change something in your workout bodybuilding routine.
- HINT! Anabolic steroids are great at helping you to break through plateaus. In fact, they are the best things known to humans for this.
Our bodies are amazing, they are able to adapt really fast to almost anything we throw at them. This adaptation is the reason why bodybuilders and athletes are experiencing “plateaus”. This refers to the periods when you are not gaining any strength or getting any bigger, regardless of how hard you work for it.
It is important to understand that the process of building muscle is related to your body adapting to increasing loads and stress. For example:
- Lifting weights your body grows bigger and stronger to cope with those weights
- Increase the weights and your body will increase the amount of muscle and strength to deal with the extra stress from extra weights
This may sound easy, but it is not really that simple because if it were, we’d only see bodybuilders walking everywhere around. But we only see a few of them. Those are people with the correct bodybuilding routine! For example, those who are into lifting already know very well that you won’t grow as long as you constantly follow the exact same program. Your body is going to adapt to the stress you place on it very quickly, so your results will stop.
What To Do?
It is vital to regularly change your workout for long term growth. Professional bodybuilders are switching up their workouts continuously. They are going for what is popular as “progressive overload”. This could be the change of exercises, add in advanced training techniques, add more weights, and so on.
So, there are lots of techniques that bodybuilder pros are using. You can use those techniques too to stimulate muscle growth. This way, you’re going through ways that will help avoid plateaus. But to continue growing, you will need a specific bodybuilding routine. Check out some ways to do it below. 
Follow The Correct Bodybuilding Routine
Make it more intense
It is important to understand… no pain no gain. And the bigger the gain, the bigger the pain. That’s why you need highly intense workouts. In fact, lots of the tips that we are going to share here will involve increasing the intensity of your workout in one way or another. Some examples include slow reps, negatives, supersets, drop sets, shorter rest periods, forced reps, and others.
Switch up your exercises
Each muscle group has different exercises that you can use to train. Lots of weight lifters will end up stuck in the same routine of moves. Moreover, a lot of them will leave out some of the exercises simply because they “don’t like them” (pro tip: huge mistake). If you don’t love them, then they are the ones you need to see yourself grow. You don’t need a new exercise with every single workout, but you still need a wide array of workouts to see your muscles grow. In fact, there are lots of pro bodybuilders who suggest they’ve never done the same workout twice!
Introduce drop sets
If you want to aid your bodybuilding routine then introducing drop sets is a great way! When done correctly, it is a shock technique that will blast you through a hard plateau! You gradually drop the weight off until the muscles can’t take it anymore, forcing more microtears in muscles, and more blood targeting the muscles. This is what produces growth! Drop sets are pretty simple to do and extremely efficient.
Work different muscles each day
Switching up the days you work out could have an impact on your results too! For example, I recommend working your weakest muscles at the beginning of the week when you have the most energy. But changing it every once in a while can still help, as when you reap the benefits of any other change. Also, do not work biceps on Monday and then Tuesday. Or your legs on Thursday and then Friday. Muscles need rest to grow! Leave at least one day (better two) between each muscle group.
Introduce supersets
Supersets can be another great way to break through a plateau, so I recommend introducing them into your bodybuilding routine. You can promote muscle growth by combining big compound exercises and isolation movements. Such as chin up then barbell curl. You don’t need heavy weights for it. You need to focus on muscle concentration, slow down and squeeze. Combine the muscle groups correctly, and combine the compound with isolation exercises correctly.
Change reps weekly
You may know that anything over 12 reps is considered a lot of reps. Whereas 6-12 reps is considered the “hypertrophy” rep range. While it is not really true, you can always switch up your rep cycling. Something like this: first week 12 reps per set and then reduce by 2 reps per set every week until 6 reps per set by week four. This way, you’ll get a variety of rep ranges, and you’ll adjust weights, to make sure you can’t go wrong with muscle growth.
Sometimes less is more
A common mistake, especially among new lifters, is to work out too often. If your goal is to get bigger arms, then you do not need to train your biceps every day. There were pro bodybuilders who claimed they worked out a certain muscle group only once per week! I’ve even heard of it only once every two weeks (but extremely intensively). The point is – your body grows when it rests. If you want to grow, you do not need to train every day, unless you train each muscle group separately. But beginners don’t need anything more than 3-4 times a week.
Negatives
Want to get stronger? Negatives are extremely helpful in beating plateaus. Negatives mean that you focus more on the negative part of the movement by using very heavy weight and moving it very slowly. But negatives are for advanced lifters and you need a spotter for almost all types of negatives. If you train alone, better avoid it to avoid the risk of injuries.
Slow reps
The slow reps are about controlling the movement and contraction. You will need a lighter weight, move it slower, and do the same number of reps. How slow? Count “1 one thousand” 3 times on the way down. Count it again once when passing, and count it again 3 times on the way up. To the same number of reps, meaning that your muscles are under tension for a longer period of time. But it is obvious you need a lighter weight to be able to do it in the first place.
Partial reps
Partial reps are also highly efficient at growing muscle because you basically “destroy” them. For partial reps, you won’t finish the entire rep at the end of your movement. For example, you’re doing dumbbell curls 12 reps. Then, without dropping the weights, you’re doing 8-12 more reps – much faster partial reps. Doing so, it will stop the blood from escaping from the muscle, making it harder to hold onto the weight.
Switch up your bodybuilding routine
Anyone will tell you you should go for big compound movements first, then isolations. I am going to be one of them too. However, if you’re already doing it for a while and you’ve reached a plateau that you’d love to break – switch it up. The body adapts to this routine, so switching things up can be helpful.
Pre-fatigue your muscles
Pre-fatiguing (or pre-exhausting) your muscle is a highly efficient plateau-breaking technique. This is basically the “switching up your bodybuilding routine” I’ve earlier mentioned. But with a few differences. What you aim for here is to pre-fatigue your muscles with isolation exercise but then immediately follow up with a big compound move.
Forced reps
This is a nice and simple way to grow muscle, but you need a spotter. Forced reps are when you are doing as many strict reps as you can without any help. Then, you are using the help of a spotter to force you to do another 2 or more reps. This way, instead of doing only 10 reps, for example, the spotter helps you do 12, helping you to reach the next level.
Pyramid sets
The pyramid sets, as you can guess, involve starting from low weight and then working the way up to heavy weights. Then you get back down again. So, for example, you’ve warmed up. Then you go for a weight that allows you to rep 12 times with good form. Then, you increase the weight to go for 8 to 10 reps with good form. The next set is 6 to 8, and the fourth one is 4 reps only. If you’re trying to make sure you’re going to grow – you can work your way back up to the 12 reps to finish off. The important thing here is technique and correct form. You shouldn’t cheat! Do it slowly and in a controlled manner.
Have a week out
As said earlier, sometimes less is more. Want to aid your bodybuilding routine? Then a week out can be helpful! Taking a week off, sometimes, is the best you can do to see yourself continue growing. Your body and muscles will relax from intense weight training. Your nervous system may need this break so you can continue growing, breaking through the plateau.
Use Iron Daddy
In the end, we all want to be big, strong, and muscular. You need to make some changes to your bodybuilding routine as long as you want to start seeing results again. The body adapts to everything, so changing things up and resting could be the answer to your question “How do I continue growing?”
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