Everything works, for a while
The definition of insanity is doing the same thing over and over again ,but expecting different results – Albert Einstein
This quote from Einstein carries true for your training. Many people come to the gym and train hard but are seeing little or no improvements in strength , size or body composition. This is known as a plateau , now taking out other factors such as nutrition , this may be due to your training program, I’ve you’ve been doing the same training programme for months and the results have stopped ,it’s time to change it up.
There are different factors you can change in your routine I’m going to talk about 3
Volume – the amount of reps performed in a session Frequency – the amount of times per week you train Load- the amount of weight moved in a session.
Say you’ve been training your bench press once a week on a Monday using 5 sets of 10 reps @ 70kg , your volume for that session is pretty high , the frequency is low because your only training the bench press once per week and your using a moderate load , we can determine that because your able to press the weight for 10 reps .
Now, say we change your training to 5 sets of 5 reps @ 77.5 kg & now your going to bench press on a Monday & Thursday .. Your volume for the session is down but your total volume for the week is the same (50 reps) , the frequency has increased from once a week to twice a week, the load per session is decreased but the total load for the week is increased from 50 reps @ 70kg to 50 reps @ 77.5 kg ..
Make sure to change the variables in your training every few weeks to keep the body guessing & avoid plateaus, hope this helps you with your training , good luck !