Muscle Gain Forum

Stuck at the same weights? Share your tricks—deloads, program switches, or intensity tweaks. How do you keep progressing?

I’ve been stuck at a 95-lb squat forever.
No idea how to break it—any simple tricks for a beginner?

Plateaus are the worst!
Hit one at 185 bench—switched to 5/3/1 and did a deload week at 70%.
Busted it in 3 weeks! Who else uses 5/3/1?

NewbieGains, try a deload—drop to 60-70% of your max for a week, then build back up.
I also mix in drop sets to shock my system—works every time.

I’m new and my bench hasn’t moved in 2 months (stuck at 115). Is it normal to plateau this fast?

Plateaus happen, RippedRookie!
Try upping volume—3x8 instead of 3x5.
More reps, more growth.
Form check might help too.

I broke my squat plateau by adding paused reps—3 seconds at the bottom.
Tough but it pushed me past 225 lbs.

What’s a deload even mean?
I’m stuck at 135 deadlift and scared to lose gains.
Someone explain please!

FitFamTom wrote: ↑Sat Mar 15, 2025 4:19 am What’s a deload even mean?
I’m stuck at 135 deadlift and scared to lose gains.
Someone explain please!

FitFamTom, deload’s just lighter weights for recovery—say 50% of your max for a week.
I prefer switching programs—went from 5x5 to Madcow and hit new PRs.

I blast past plateaus with supersets!
Bench + flyes, 3 rounds—exhausts me but pumps the numbers up.

Anyone else do this?