At one point or another, the curse of the plateau has cast a dark shadow over any regular gym-goer. It plays out like this: you consistently train for a while and begin to see steady results. You fill the sleeves of t-shirts that used to drape over your arms, and even squeeze into that pair of size 34 jeans your wife bought you – more than a little optimistically – three years ago. But then, as if overnight, progress grinds to a halt. Weeks turn to months, and still no change; despite doing everything you always have, you’re stuck lifting the same weights and looking the same way. But while baffling at first, therein lies the reason your fitness has flatlined: you’re not doing anything different. Read on to see what PT Ian Gardner prescribes for you if you’re one of the unfortunate souls caught in the grip of no gains. Then, once you’re prepared to trade in your old ways, turn to page 64 for a back and leg workout guaranteed to get your training back on track.
Photography Shutterstock
8 The maximum number of weeks you should stick to one training programme. After that, your body will adapt and your muscles will have it too easy.