5 Plateau Busting Tips to Help You Gain More Muscle 

Are you getting the most out of yourself and your workout? Have you found yourself lifting the extact same weight with the exact same number of reps for the past several weeks? I'm going to share with you 5 effective ways to bust through that plateau and start gaining more muscle.

1. Switch up exercises

If you've been doing the same exercises for the past several weeks with no gains try switching the exercises you are doing. This could be as simple as switching from barbell to dumbells with a movement. Or perhaps instead of doing regular back squats, you try front squats with a deep range of motion.

2. Increasing the number of reps

If you find yourself stuck at the same weight, drop down the weight and do a couple extra quality reps. Perhaps your range of motion isn't good enough and you are doing too few reps. If you can only do 4 reps with a given weight, aim for 8.

3. Time Under Tension

A great way to put added stress on the muscle is increasing the time under tension. Do this by slowing down the movement, take double the amount of time you usually take. You will really feel the burn when you're going slow. It's amazing, try it.

4. Decrease rest time

Sometimes you find yourself chatting inbetween seconds and what was suppose to be a minute rest turned into three or four. Try to eliminate this. In order to get over this extra hurdle try stimmulating the muscle by decreasing the rest time inbetween sets. If you usually take a minute and half, try taking 1 minute. So once you have caught your breath, get going. Another advantage is you will be out of the gym in a lot less time too, not bad huh?

5. Re-evaluate your diet

If by chance this plateau you're facing has nothing to do with your performance in the gym, re-evaluate your diet. Perhaps your not getting enough calories overall, or maybe your pre or post workout nutrition isn't right. Visit the nutrition section and start fine tuning your diet.

Keep in mind these are just a few ways to help you get stronger and get over that stalemate you're at with the weights. Focus and make changes when necessary and you will start to see results.