Performance plateau

Men's Fitness, March, 2003 by Rob Thomas

I'm 6 feet, 200 pounds, and currently trying to get bigger. I go heavy during my workouts and usually perform three sets of about six to eight reps per exercise. Should I be doing more sets or less? I'm currently doing dumbbell bench presses with 135 pounds for six to eight reps, squatting 315, doing lat pull-downs with 240, and curling 125. The problem is I haven't grown for about six months. I'd appreciate any pointers you can give to help me get past this standstill.

--ROB THOMAS, BUFFALO, NY

Well, Rob, we said it above and we'll say it again here: Lifting heavy can actually impede your growth. It appears that you're overly focused on the poundage you're moving. This isn't an entirely bad thing, but a lot of guys who get caught up in the numbers game tend to overlook the importance of proper form and working the muscle through its full range of motion. If this isn't your problem, you might want to try switching some components. For example, add a few new exercises to your routine if you've been performing the same ones for a few months in a row. Or take three to six weeks and forgo the six-to-eight-rep route in favor of, say, 10 to 12 per exercise. Bottom line is, if you've hit a plateau, a number of things could be preventing you from getting past it. It's up to you to experiment with different formulas to find out what will work in your particular situation. Good luck.