Creatine monohydrate: try 3-5g daily with a meal for 8 weeks to break through the plateau.
Beta-alanine: try 3g 5 days per week with 2 days off for up to 15 weeks, it may be your ticket to lasting longer in sessions and knocking out a few more reps.
Carbohydrate based drinks during training; this may be able to make a big impact on your session especially if you train after work.
Live in the UK? Try vitamin D3 supplements! Most of us are deficient in this crucial nutrient.
3. Take a break?
One of the best ways to break a plateau is to rest, give your body 14 days of full rest to recover, work out the small twinges, repair and recuperate.
4. Partner up / Switch it up!
If you currently train solo it may be a wise choice to give it a go with a partner. A partner can supply support, spotting and can provide a good rivalry and competition to help boost motivation and break you out of a rut.
If you train with someone and have been for a while why not try and go solo, using your own music, focusing on perfect timings and picking a programme developed for you.
5. German Volume Training (GVT)
GVT is a great protocol to chuck into a programme that is going stale. The idea of GVT is quite simple although everyone does it slightly differently, here is our guide:
Use on compound exercises (Bench, Squats, Shoulder press, etc.)
60% of 1RM.
10 sets 10 reps.
2s eccentric 1s concentric.
60s rest in-between sets.
Try on at least one major muscle group per session.
6. Agonist / Antagonist supersets
This is a method of training that allows intensity to increase but also allows muscles to recover:
You have to train agonist/antagonist muscle groups in a session, i.e. back/chest, biceps/triceps, quads/hamstrings…
Every set you do is a superset with a heavy load/low reps and a lighter load high reps, i.e. 6 reps bench press with 15 reps cable row.
You rest 60-90s between each superset and repeat the superset 3 times.
Pick one main muscle group to work heavy and the other to work light and then swap on a separate day after at least 24-48 hours.