PROGRESS STALLED? DO THE OPPOSITE

There are tons of great training programs, but the best one is probably the one that’s the most different than the one you’re doing now, at least if you’ve stagnated.
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Example: Back in 2005, Chad Waterbury introduced a training system based around doing 10 sets of 3 reps. Not 3 x 10, but 10 x 3. And readers who adopted the program reported great gains in muscle and strength.
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Now, there’s more to the program than the set/rep scheme, but doing 10 x 3 was radically different than what most lifters were used to doing. It presented a new challenge, recruited motor units that had been largely dormant, ramped up force production and, in short, “shocked the system” and triggered new adaptations in size and strength.
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Take a look at how you’ve been training for the past few months. If nothing much is happening or you’re just not feeling excited anymore, do the opposite:
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• Always do 12-15 reps? Then load up the plates and do 3-5.
• Always train heavy for low reps? Then lighten it up and shoot for 60 seconds of time under tension for each set.
• Always use barbells because “free weights are best?” Switch to a mostly machines.
• Always do decline barbell presses? Do inclined dumbbell presses.
• Train 6 days a week using a split? Train 3 full-body. Or vice-versa.
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You get the idea.
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Or just adopt someone else’s program. Sure, the internet experts often advise people to avoid “cookie cutter” programs, but they can be valuable.