Plateauing is YOUR OWN FAULT!

Learn about the possible reason you are stuck in a plateau. Is it your programming? Probably not. Consider this "tough love" from Alan Thrall. You may or may not like the answer.
Follow Alan Thrall on IG @untamedstrength

[@steezmonster92]

my mom said it's YOUR fault i'm plateauing Alan.

[@kyrsp33dysolderpicture28]

*you're

[@steezmonster92]

*your giving me a weiner turn on rn

[@kyrsp33dysolderpicture28]

dont blame yourself

[@mr.schrader1093]

my mom said it's you are fault...? How on earth does that make sense?

[@kyrsp33dysolderpicture28]

you are an bitch

[@dancairns318]

His remarks about sleep are true. When I got an extra 2 hours of sleep each night, I broke every plateau. I didn't change anything else.

[@BeyondPrideMF]

+Dan Cairns lol yeah. today i was awake from 2-4:30 am because i simply couldn't fall asleep! i was still able to progress but i felt like shit and just in general i was so much weaker on every lift :D

[@Monna7777777]

+Semper Fidelis how could you not fall asleep?

[@BeyondPrideMF]

Monna7777777 well idk... had a lot of things going through my head, was dreaming of the movie i just watched, trouble with my gf and my room was so warm and stuffy >.

[@Monna7777777]

Semper Fidelis i ahte it when it is warm. could you not open an window? can you not turn off the thaugts in ur head?

[@BeyondPrideMF]

Monna7777777 haha, i did but then it got too cold ;) no, in this case i couldn't...can you?

[@thegeneralleelafleur]

"Being strong is a lifestyle"

[@myfreetime123]

gravity is just fucked up on some days. Messes up my equation dawg

[@tonybarfridge4369]

That's true. Depends on the Sun and Moon. Full moon time is best for low rep success. Gravity is stronger at sea level and weakest at high altitude such as mountains. Also time passes there a little slower, meaning u will get more work output in a set time. Not much mind u but think about it!

[@TelowVaughnMusic]

Innerspeaker. Nice.

[@somebodyyouusedtoknow8600]

Nerds! I like it

[@Deondre_Clark]

I think to a point everyone knows this but it's great to hear put out there in no uncertain terms. Honesty is the best motivator

[@dexistence19]

+Deondre Clark Well said

[@drb4074]

+Deondre Clark Unfortunately, too many do not know it. They've been inundated with "fitness related" programming on tv, YT, internet messageboards, and Hollywood where they think there is nothing worse, absolutely positively nothing worse, than putting on 5 lbs of fat. So they want to get "strong" (or at least strong looking) like their idols and simply will not eat to do it.

[@americanmambi]

+Deondre Clark Honesty is your BEST coach too....

[@thechris312]

*Watching at 2 AM** oh uh, I'll just close this tab then...

[@YouWillNeverKnowMan]

"Food is your fuel. Lifting weights is just a spark". That's beautiful, man.

[@robvas]

You are never going to squat 500lbs eating s peanut butter sandwich and a gogurt for lunch - lol

[@gavindeal9103]

My favorite part lmao

[@logancooper6062]

I read this comment as he was saying that.🙏

[@PerryBattles]

Alan, I've concluded that you are a viking.

[@HonkTheMusic]

Skål

[@danniseliger5172]

But only a thrall

[@vinzchannel01]

a half Throll

[@fishingdude8212]

Skål! - from norway😂🐻

[@CrazyGming]

FishingDude Skål - from Denmark🍻

[@moyusuf2494]

Damn, this hit me so hard. Past 3 months I've been eating shit and sleeping 6 hours max. I'm going to start from TODAY. Thank you Alan.

[@WhatsAfterThisPlace]

+Mo Yusuf Most humans only need 6 hrs of sleep. The goal is for proper nutrition and hard work in the gym.

[@GlennGJ100]

+WhatsAfterThisPlace Good luck making gains on 6 hrs of sleep. You'll be tired as fuck and your muscles won't get the optimal recovery. An absolute bare minumum is 7 hours, but I would say 8, 9 or 10 is optimal for most people. Btw none of this applies to anyone who is taking stimulants.

[@Kinbote00]

+WhatsAfterThisPlace 'most humans' aren't in the gym regularly trying to make gains, so even if that's true it's irrelevant.

[@WhatsAfterThisPlace]

Vegetable Madness Ⓥ When I went vegan my sleep need went down to 6hrs instead of 8+. And it is completely false that you wont recover, I have been making GREAT progress with just 6hrs of sleep. The only reason I sleep 6 hrs is because I literally cant sleep any longer, my mind goes nuts and I get a headache. Also I don't take any stimulants or supplements, I only eat nutritious food and work hard at the gym. That's it.

[@WhatsAfterThisPlace]

Kinbote00 Read the first initial comment. It was directed towards that.

[@bustystone]

GAINS = [{ FOOD } ∩ { SLEEP }] ∩ { EXERCISE }

[@OneDerscoreOneder]

they're not probabilities... it's just gains = exercise(food+sleep)

[@mike-su1is]

Everything in life is math

[@arnv4487]

@@OneDerscoreOneder Yo ur equation is incorrect anyways beacause if you make food = 0, for example), u get that exercise by sleep = gains. If you exercise and sleep without any food you would lose gains, and I'm assuming that gains is positive because of the context.

[@jessexknight]

brackets are irrelevant

[@frankchen4229]

@William Boyle precisely. a more appropriate notion would be U.

[@shadowmuffin36]

"Eat McDoubles and McFlurries" i heard him say it!

[@ZeRo8625]

yeah, I heard it too!

[@2Much2lose]

nathan sauer I’m taking his advice right now! McFlurry for breakfast!

[@rdub5000]

Great points! Sleeping still remains one of the most overlooked aspects of training and overall health in general. People forget that recovery is just as important for training as the actual training.

[@TylerYeagerPowerlifter]

Another huge point is a lot of people use too much weight. They will use their best ever lifts to plug into percentages for their programs. Its always better to start too light than too heavy. This is a big reason why people plateau as well as the things you mentioned.

[@Sinisterg60]

I needed to hear this. I was freaking out because I've stalled 3 workouts in a row on squats and after hearing this and really looking hard at my habits outside the gym (sleeping like shit, not hitting my calorie requirements for the day, always under) I now know I need to work much harder on these and I will get passed this. Thanks Alan!

[@K-xor]

How did it go?

[@CooperCarr]

More hair than face. Powerful.

[@Slimcognito3]

5:37 Alan Thrall is a 5% confirmed

[@SatSao]

+Jerry Ye whatever it takes

[@ultrafloss492]

Ohhhhh you heard that too!! I was hoping he would quote something and use 5% as a general example just to get it in there, lol.

[@Asmondian]

+Jerry Ye what is a 5%?

[@ultrafloss492]

Tyler Durden oh nooo, really? Bro please search for 'Rich Piana' asap. Do watch a couple of videos in which Rich talks so you get what he does etc.

[@Asmondian]

ultrafloss492 xD please... i'd kill for a good definition.

[@jayhh4508]

"it hurts my ears when I hear people playing the victim" truth brother!!!

[@binishflash]

"STOP BEING A LITTLE BITCH" - Alan Thrall (2016)

[@Fonzleberry]

Words to live by.

[@tonybarfridge4369]

Yeah I'm gonna make a motivational sign. Need to be determined.

[@upgradeiself1603]

THE LION HAS SPOKEN

[@justinlentz7661]

"you are not gonna squat 500 pounds eating a peanut butter sandwich and a gogurt for lunch." Not sure why but I laughed so hard at this Thank u Alan

[@JohnWedderburn]

This is such good advice - as an older (40+) lifter I find that work stress and/or lack of sleep has a massive impact on my gains and performance in the gym - it's one of the biggest changes I've noticed when I compare myself to my 1.0 version from the past.

[@CardModFilms]

Need to watch this another 25 times i think

[@arthur78]

It's funny I came to this exact realization on my own yesterday regarding my plateau. Still great hearing it straight from the man.

[@31scottyk]

The Internet thanks you for this. Seriously a lot of people need to pay attention to this

[@future62]

People do indeed confuse simple for easy. I say that all the time. Great video. I agree 100%

[@wulf67]

You're still going to hit plateaus. I got fat as fuck and slept like a baby doing 3x5 and still hit plateaus where I had to repeatedly deload, and then just did some other shit in life for a few weeks or months and came back to it and made progress again. Plateaus happen, and they are not always just as simple as not eating and sleeping enough. Sometimes the body needs to adapt to the rigors of linear progression, and it will let you know.

[@roffelsaurus]

+wulf67 periodization is not much talked about, but it is kind of necessary after a couple of years.

[@boxlad7583]

Bull shit bro, if you do everything right, eat, sleep and exercise and your genetics are mediocre even, you can make huge gains, I bet you did something wrong

[@wulf67]

Elias Yazigi LOL noob

[@climbscience4813]

He's 100% on point. I've tracked every set that I did for over a year now and the best progress that I made was in the 2 months after having a maintenance phase of 4 weeks due to a minor injury. I didn't have that level of progress at any point in time afterwards. However, I figured that out about 2 months ago, so I did another maintenance month followed by one month of intense training and voila, I had a PR on EVERY exercise I tested.

[@Fonzleberry]

Quantity and relevancy of accessory work also makes a difference. I hate doing lunges, but I know after doing 3 sets of 12 reps heavy (apart from nearly passing out), my squat will get better. But sometimes I get lazy, and I feel I've done enough work, but what happens. Next squat session I'm killing myself to make that 4kg overload from the previous session. When I do my accessory work (essentially hypertrophy stuff), and I do it well, my main lift progression is a lot smoother.

[@ImaWreckU]

"Eat REAL FOOD" Alan Thrall confirmed 5% whatever it takes.

[@erebus79]

eat big to get big goddammit!

[@wuzgudbro2]

whatever it fucking takes!

[@Abudzin]

+Tovar right babe?

[@ImperatorBaldo]

Archaik85 4 scoops goddamit!

[@AmitKumar-ru8vq]

yahbuddy

[@MoreTrenMoreMen69]

did YOU eat enough today?!

[@user-ko8jv9gp4q]

This is recommended 3 years later but good advice

[@codebreakerowns]

Recovery is also a significant factor here. Not just sleeping but overall relaxation outside the gym.

[@Mettttie]

I think most people plateau because of too much ego involved in their lifts, adding more weight too quickly and inproper form resulting from that... The patient lifter progresses the fastest!

[@apocalipsysfire]

Straight wisdom right there. You wouldnt believe the douchebags in my country, swinging weights and doing half reps with a spotter

[@s241914]

Actually, I think a better analogy would be training hard but never taking care of the stuff outside of the gym, then wondering why you're plateauing which is akin to acing all your tests but you never did any homework outside the classroom and then wondering why you failed the class. (I know from experience... Yikes.) Sometimes it's not what you do in the gym (or classroom), it's what you do outside of it.

[@JulianfDeane]

Alan, can I ask you why my program isn't working?

[@RockGuy182]

Probably the best video 80% of you will see. This, this right here. Nothing else, but this. Great video.

[@GeneghisKhan]

Great video as usual. That mentality applies to any goal, really. Remaining discontent is easier, happier, and beneficial for you whether you consciously agree or not. It's why authentic commitment and transformation is difficult. Somewhere deep down, somewhere subtle, you genuinly don't want to push your limits, eat like a champ, get good consistent sleep, improve mobility/flexibility, do cardio, whatever. Don't be a slave to a crappy lifestyle! Don't be a slave to weakness!

[@Yusuf1187]

When I was lifting in college I plataued way too fast and the gains were to slow to nonexistent for a long time until I eventually became discouraged and just stopped lifting altogether. There weren't all the great youtube channels out there at the time, which sucks because youtube makes all this info so much easier to come by. For some reason I didn't know how incredibly important that eating high calorie diets and getting good sleep were. I look back on myself now and just think how stupid I was and how I wasted all that time. But I'm getting back into it with new knowledge and I'm going to make it work this time.

[@fdu6]

Damn, Alan. That shoulder video was damn, dang, darn good. Love it.

[@Jerzius]

Thank you. A lot of people need this. If you want to be strong on this or that bidyweight. You are already limiting yourself on becoming strong. So the very reason you want to be strong is the reason you are not progressing.

[@malcolmrff]

Thanks alan for telling me my love of eating is justified. I maxed out deadlifts this past weekend at 365. That was awesome

[@Mister19Eleven]

You hear it from so many people and it's so true. I work a 12 hr shift schedule that flips from day to night shift every couple days resulting in me being constantly jet lagged every 5 days. Recently went home on holidays...got lots of consistent sleep, Mom made tons of food, stuffed myself for Christmas and guess what? Instant gains.

[@markuscwatson]

stop yelling at me

[@aaronweeks1989]

love it, no bull shit, no sugar coating it, you want it fucking work for it

[@simonreeves2625]

It's this kind of straight talking, no bullshit attitude that I needed to hear today. Will eat more. Will succeed. Cheers

[@brentseano344]

what if your an alcoholic

[@sonortubelug3853]

+brent seano No excuse - You need to be drinking more. Try adding in vodka shots or tequila with every pint of beer you drink.

[@waterdrinker9]

+Sonortubelug Take that tequila and makes some margaritas. Load up on those calories and carbs.

[@brentseano344]

+Sonortubelug its funny cos i do have tequila shots after every turkey and dry

[@larrymasterspowerbuildingc4477]

+brent seano alcoholics are the most self serving douche bag losers out there. the fucked up thing is that when someone is a true alcoholic, their body tries to use the hangover poisons that their liver will make as fuel instead of the food they eat. that's why alcoholics have runny, lumpy, poorly digested food shits all the time and their assholes itch like crazy, because their shit is off balance as far as pH. their shit is highly alkaline, like battery acid, and it makes their buttholes itch all day the next day after a night f drinking.

[@Matt-kh6te]

+brent seano alcohol ruins your sleep so don't expect to get stronger

[@MrElias97]

I've been stuck on 10kgs curls for 6 years pls help

[@crazygoat85]

+MrElias97 Do Rich Piana's 8-hour arm workout. You will add 5 inches to your arms in 5 weeks.

[@MrElias97]

if i do a 16-hours arm workout twice a day, will my erectors grow then?

[@TwoStupidGeniuses]

+MrElias97 they will grow an inch a week for every hour you do daily. I speak from experience, my arms are thicker than my legs

[@bubbles6883]

You have to live it

[@enricogarro5884]

Couldnt agree more!!! I stuck with the same weights for several mounth and i Switch from Program to Program. Finally i understand that becoming stronger is hard and that you have to put all your effort in Order to achieve your goals

[@harrisashraff]

That's some straight honest talk... way to go brother...

[@ravenstylea2]

Your videos are enThralling!!!

[@c3pobutworse]

3:53 Oh shoot, Alan is watching me.

[@josh.griffiths]

One of your best videos by far! Straight to the point, and so simple. Too many people sugar coat it and tell people what they want to hear. Love it, keep up the good work Alan!

[@hokieneer17]

I needed this. Been lifting 3 years , and for the past year the progression/gains have been minimal. Sometimes I'll make some big gains on one particular movement, but then nothing for a long time. Been stuck around a 415-430 DL for a year. Bench around 250-265. Need to up my diet/sleep game. I've said the statement you mentioned in the vid several times, about being strong at my body weight.

[@josiahcriswell5585]

Solid advice! I've been chasing a 500 pound squat for over a year. I'm making gains, training smarter, and eating better... But I know I'm not getting enough sleep... Taking your advice to heart - gonna get me some Zzzzzz's and put them in some gainZzzzzzs!

[@BeyondPrideMF]

+Okla Homie hell yeah man! eat good, sleep your 7-8 hours! had a sleepless night today, just couldn't fall asleep. my performance today was shitty

[@Yeehawww_]

+Semper Fidelis try melatonin

[@BeyondPrideMF]

Tural Ismailov thanks for your advice man, but i usually sleep like a baby ;)

[@zZSakiZz]

holy shit this guy is fucking motivating man! cheers lad

[@clarkdowns3913]

"Being strong is a lifestyle" I Love it

[@dexistence19]

This is a fantastic wake up call for so many people (including myself). Thank you Alan.

[@kb50cal84]

Peanut butter sandwiches and a gogurt😂😭😭😂😭 I laughed so hard

[@vvhjk]

Just came from Omar's channel, never knew about this one. Subbed !

[@mistertomlinson]

I really fuckin like this guy. He's confirming what I've been afraid of.

[@MikeLee-tv3pz]

The man speaks truth. Getting stronger isn't complicated, it's just hard because it requires discipline

[@MrRobocop12]

Having to eat a 1500+surplus to break a plateau means your program really sucks.

[@tonybarfridge4369]

1500 is a starvation diet. You will never grow on that

[@reezis1619]

+Tony Barfridge He said SURPLUS, which means if your TDEE is 2500, you eat 4000 without progress.

[@BatehamRadio]

+Tony Barfridge lmfao dumbass

[@rockstar-mt6gp]

@@tonybarfridge4369 , he said surplus

[@travis8106]

@@tonybarfridge4369 Everybody point and laugh!

[@BeyondPrideMF]

the sleep one is crucial. you just lack the focus on your workouts!

[@tonymozarella7915]

It scares me how accurate he is when describing leg day. I just left the gym disappointed because I'm stuck at 225x5. Even had slipknot blasting.

[@mimao51]

Thrall is saying something that many fitness gurus forget to talk about which is nutrition, you got to eat well specially if your in a sport that exempts high demands on your body.

[@moriendus]

It's not just sleep and diet...my form sucks too, Alan.

[@TypowyFitnesiak]

like b4 watching

[@oguem7185]

+TypowyFitnesiak in your videos you often say that your goal is to increase strenght without gaining body weight. don't you think it's just the opposite to what is alan talking about in this vid? i always wondered why you're so determined to maintain your BW if you don't even compete

[@TypowyFitnesiak]

recently I try to eat more, the DL progress satisfies me so far I try not to gain too much cause my goal is 2,5xBW deadlift :P

[@SinnedNogara]

+TypowyFitnesiak The dudes who do 2.5x bodyweight deadlifts who are light as shit have maxed out their muscular potential. If you look at Candito he's 5'7.

[@TypowyFitnesiak]

He did 655@169

[@SinnedNogara]

+TypowyFitnesiak How tall are you/much do you weigh anyway?

[@lorenzourso6389]

You're a wise man Alan. Don't make it complicated, guys!

[@trevor4521]

this is literally the greatest video on lifting ever. anyone looking to get better, stronger, etc. watch this asap. this doesnt apply to only lifting btw

[@RicardoPestana]

Why is there a wookiee talking English in the video?

[@Remco9500]

That awkward moment when you are plateauing on 225 x 5 and you are 145 lbs

[@markuscwatson]

I'd say 225 lb x 5 isn't bad for a 145 lb person...

[@Remco9500]

+Mark Watson thank you sir

[@Lavabug]

+Avardy Layon That's actually damn good, you're not far off from a 2xBW 1RM. Keep at it and eat, possibly take a 10-15% reset.

[@Remco9500]

+Lavabug thanks! appreciate it

[@ceo.sha3020]

I plateauing at 195

[@millettehabs224]

Every young, aspiring weightlifter should watch this video - whether they're plateauing or not.

[@WallSK1997]

Love how you always keep it real man !

[@avocado6623]

mmm Mcflurry's.

[@cauz3y]

So, this conflicts with your other video on the subject, where you say 5x5, 3x5, etc "eventually stop working". Maybe I'm missing something.

[@sugarsyrupp]

cauz3y was going to say the same thing

[@sugarsyrupp]

cauz3y I think he is talking to intermediate lifters and not beginners.

[@cauz3y]

That makes sense. Although it would be worth his time to do a video explaining more about why/what with these programs.

[@oscarstenberg2745]

He said that a 200 lb squatter need to make it work but a 500 lb squatter is a different thing. 5x5 works until your body has developed to a certain extent

[@perman07]

He specifically mentioned that if you are following a program with a "realistic progression". A realistic progression are 2 different things for a noob and for Brian Shaw.

[@nineworlds9]

Saved this. I watch it when I need a pep talk. Lol. Sleep is the ultimate PED.

[@erikec67]

You have your goals and expectations, and you have your commitment to achieving them (training, nutrition, lifestyle and sleep). If you aren't making progress, you are doing one or multiple things wrong. The longer you train, the more on point you have to be to continue to make gains.

[@troyamato1272]

Roses are red, My back do crack, When I don't eat or nap, And lift 5 pounds over my max.

[@FangsofYima]

Consume the world

[@RamySalameh]

Just binge watched like 12 of your vids from Omar. Amazing channel. Can't believe it's the first time I'm coming across it.

[@JuanyJuanes]

Good video!! It's nice to hear someone say it's ok to eat. I bulked 30 lbs over the past 8 mos and ppl talk shit and make comments about eating all the time

[@sanrs1318]

you are up there in the youtubers i love like eliot hulse. cheers

[@stu2729]

Whatever it takes baby! Live that 5% lifestyle! Sometimes I liquidize my food and mix it with my growth hormones in my syringe, to confuse my body ..... right babe?!

[@cognizantdissonance7578]

Some really great advice here and honesty about how gains are made. I always hate the excuses people throw at me at the gym, everyone/thing/else is the reason they aren't making progress. I always tell em "priorities" and "if you want it bad enough, you WILL get it" I wish I could just pull out this video and show it every time someone justifies their lack of enthusiasm or intensity in (or outside) of the gym. I think one huge problem is people are interested in fitness for all the wrong reasons like the approval of others instead of constant and never ending self improvement being the reason, which we should all aspire for in every aspect of our lives.

[@MrTenbucktwo]

This is why I respect Alan Thrall

[@ActionSetPieces]

Slipknot!!!!!!!

[@orangehash]

+intenseone This saddens me. At the Gates. Please explore the magic that is their music.

[@thighnostrils6669]

+intenseone Ehh too mainstream, and overrated

[@blackpeople7927]

How did this get 81 dislikes? It's true

[@CodiTheJedi]

not eating enough is kicking my ass. Thanks for this bro. You're like the big bro i never had.

[@williamlobley6544]

This was the kick up the ass I need. Thanks Allan!

[@Bipson]

3:55, you're right. I'ma turn this video off right now and get to bed. Kisses.

[@DumbGrunt.0311]

I eat so much at 14 years old. At the moment I'm laying in bed trying to keep down all the food I just ate.

[@avocado6623]

That sounds unhealthy.

[@dakotagower86]

Jeroen Vermunt lol yes it does

[@guyfierri1234]

Some say Travis is still trying to keep down the food he ate.

[@hecatrice2064]

Haha that's what I'm doing right now as well 😂

[@tonybarfridge4369]

You really don't want indigestion, do u? Don't pig out and don't eat near bedtime. You'll learn that the hard way if u keep doing it. It's a horrible thing.

[@heoTheo]

I love this guy.. total no bs! I love it.

[@tomjonesfitness]

Alan this is so on target, I've been a Powerlifter since 1971 and I've seen many competitors make several steps up in weight class, it's pure truth ask any of the greats even Coan did it.

[@cash4klunker]

God. Every damn fitness KZbinr should share this video. Very nice video Alan. Thanks.

[@TheMasterWillReturn]

Yeah baby. I'm 5'4" 148 pounds 34 years old. I started training this January. Never in my life before did I work out. When I started I could barely push 45's on the mechanical. Now my max is 185 and I will achieve my BP goal of 200# by New Years. I ain't worried about plateauing. I eat more especially protein, I sleep well and I lift heavy. I lost my belly, gained a chest shoulders and arms, and I bang like a beast now. Wife is happy

[@Edoxil]

Every fitness chanel needs a video like this one. Thanks Allan!

[@nowheretoday]

When he started talking about food, I lowered my head cause I know I'm not eating enough.

[@jth5726]

I've trained almost every day for over a year. Two problems. One, I have to be doing an amount of volume that is perfect down to the set, which even then doesn't guarantee gains. Two, when I return to an old exercise for the same muscle group, I've lost the strength I had for it. I train until I'm back to where I peaked only to plateau again, so I move onto a new exercise and the cycle repeats. I've got my macros sorted, my cals, my rest is good, I train the same muscle group every two days, I use supplements, I record all my sets and reps to find volume that works. I do each set to failure. I use enough weight so that I'm working in the 8-12 rep range but have experimented a lot with lower and higher ranges. I experimented with rest between sets, parts of my diet and every other aspect of training. You can imagine that after so long, I'm frustrated, so I'm not cutting any corners. What am I missing? Stuffing my face beyond the surplus I already have has never gotten me past a plateau but I suppose I can try it and everything else for the hundredth time. My fault btw.

[@naturalaquatreasures]

Man, I'm in the exact same boat. It's like I wrote that comment myself. I've gotten everything down perfectly to a t and it still doesn't seem to work after all these years. I even got myself down to 7% bf just so I can have a lot of room to experiment while bulking in the attempt to find out what it is. My latest suspicion has to do with going to failure way too much. Have you tried experimenting with never going to failure on anything but increasing volume? And since your comment was from 7 months ago, have you made significant progress in that time? And yes, eating at higher surpluses only got me fatter faster as well and did nothing to break any plateaus in the past. I've tried lower protein, moderate protein, and higher protein - it makes no difference.

[@jth5726]

@@naturalaquatreasures Hey, I've been sticking to it with very little progress. I have not tried avoiding failure while increasing volume. I've just begun working with a trainer so I'll let you know what they have to say and if I have any success with them. EDIT: If you ever check back here, know that the trainer couldn't help. Tried experimenting with avoiding failure for over a month but no progress. Tried digging into failure with drop sets again, also no progress. I'm finding it's best to just reach failure like normal. I have since been able to make some progress. Not sure exactly what it's owed to but things I've done include sticking to 3 sets per muscle group with 48h rest and taking caffeine before workouts. If on my first set I manage less reps than previously, I'll do 1 and a half sets and give that group an extra 24h rest before trying it again.

[@naturalaquatreasures]

@@jth5726 Good luck brother. I've made some progress myself, but it just seems very slow. Please let me know what your trainer says!

[@AOEclipse]

Alan your channel is the best. A message that we all needed to hear. Sweet video

[@conzyfitness]

This video was awesome. brb going to make a meal to watch the rest of the video

[@mtrlobo2121]

4 years ago, i heard the same thing, i grew up about 30 kg, and lift much more weight. every time i try to improve my diet, my trainning, etc when you really do your best, dont focus on supplements or whatever, i cant train like i want, because where i live and my job, but i do the better for myself