You’ve started working out, it’s going well. You’re consistent.
You’re following a plan.
You’re seeing progress for a little while…but then…it stop.

What now?

When it comes to programming there is no one “perfect program” or rep scheme to get the gains but there are some things you can hone in on to move from that BEGINNER to INTERMEDIATE level of lifting.

Percentages:

Base your weight goals for the big lifts off of 1-3RM (rep max) or calculated percentages of the former.

While RPE is a great tool, it can be deceiving and often our minds will quit before the body so having a goal based off some of your hardest effort lifts on a good day can make you push harder even on a bad day.

Example:
5 x 2 @ 90% 1RM
3 x 3 @ 90% 1RM
5 x 5 @ 75-85% 1RM

Finishers:

Pick one body part / day, once per week and at the end of your workout – crush it with high reps close to or to failure.

This should not be a compound lift, but an isolated muscle group such as glutes, delts, quads, hamstrings, calves…etc.

Example:
30-50 reps band face pulls
10->1 Hip thrust ladder
2×20 + 1 dropset Bicep curls

You get the idea.

Tempo:

Slow. down.

Too many people are mindlessly flying through their lifts with ZERO INTENTION.

Use tempo to increase time under tension & connection to the prime movers & core.

A good tempo is

4-2-4-2.

4 second lower/eccentric
2 second pause at the bottom
4 seconds back up to the start
2 second pause to gather your thoughts.

Are you using any of these in your training right now??

Which one will you start to incorporate if not?!