Stop Lifting The Same Weight
Plateaus are a part of training. Your strength, skill, endurance, bodyweight (whether you are gaining or losing), none of it will progress in a straight line. There will be times of great improvement where everything feels great, but also times where you feel stuck. The reasons for this vary depending on the person and their situation, but we can give some general advice to help you push through a plateau and get back to the growth ang gains you are looking for.
There are two main things to look at when you are having trouble seeing improvement. First is your recovery. This means food and sleep. Are you eating enough to recover and fuel your workouts? Are you sleeping enough, and consistently? If the answer is no to either of these you need to address them fast. Sleep and nutrition are two of your best tools for getting bigger, stronger, or leaner.
The second thing to consider is your program. There are lots of moving parts when it comes to why a program may not be “working” but generally, if you have been using the same sort of programming for a while and have stopped seeing progress, it might be time to change things up. Adjusting variables in your program can help create adaptations that will lead to more growth. Change your volume, your frequency, or your int ensity. If you’ve been doing a lot of really heavy lifting, it might be time to back off and focus on lower weights. If you are only doing each big lift once a week, upping your frequency to 2-3x per week could have a big impact.
One thing to note, though, is you won’t get better by constantly program hopping. Make sure you give yourself time to improve and take care of your nutrition and recovery before completely blowing up your program.