We have all been there. We make some great gains for a period of time and then they just stop. Even worse, we begin to get bored with our program. If this describes you even a little, it is time to mix it up for top results.
The body is an amazing thing. At first it has a hard time with things, but over time it adapts. It finds ways to get past its own limitations. Suddenly something that was difficult for it previously is simple. However, this adaptation also throws a monkey wrench into our plans for growing. This is where you need to learn to mix it up.
I have achieved the best results when I mix things up on a very regular basis. All the top programs do this. Y3T was one of the most effective “mass appeal” programs I have ever done. It involves 3 completely different cycles of lifting–one new one each week. I built some nice mass on that program.
My suggestion is to change things up every 3 to 4 weeks. This can involve repetition ranges, weights, exercises, splits, etc. Just mix it up. Sticking to one plan for too long is going to slow your gains. Mess with all the variables, just not at the same time. If you have not been seeing progress on a certain lift, change it up. Insert a new exercise to take its place.
Mixing it up is going to require that you are logging your workouts. The feedback a log gives is invaluable. Get in that habit so you can properly mix things up.
