HOW MANY GUYS do you know go to the gymregularly but still make no progress? They get to a certain level and stay there. Forever. As hard as it is to admit it, maybe you’re one of them. The problem is usually because the same things that worked when you were a beginner don’t work anymore—you can’t just add weight to the bar every week or go to failure. The solution is to alternate heavy lifting with weeks when you use lighter loads for more reps. Follow our plan for five to 10 weeks and start breaking barriers again.
How It Works:
Lighter loads and more volume (sets x reps x load) provide a hard workout without being too stressful, and they help you recover after weeks of highly intense training (low-rep sets with heavy weights). So you’re getting the best of both worlds in this program—big pumps one week and big weights the next. On volume weeks, the weights will feel easy, since you’re coming off a week of heavy training. On intensity weeks, you’ll feel strong and focused because you’ll have to work up to only one or two hard sets. This back-and-forth undulation not only keeps your muscles guessing and prevents overtraining, it also provides a mental break and makes training more fun.