Pocketmags Digital Magazines
Pocketmags Digital Magazines

Bust the rut

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.

Read the complete article and many more in this issue of Men's Fitness
Purchase options below
If you own the issue, Login to read the full article now.
Single Digital Issue August 2019
This issue and other back issues are not included in a new Men's Fitness subscription. Subscriptions include the latest regular issue and new issues released during your subscription.
Annual Digital Subscription SPECIAL OFFER: Was $32.99 Now $25.99 billed annually
Monthly Digital Subscription $3.99 billed monthly
PRINT SUBSCRIPTION? Available at magazine.co.uk, the best magazine subscription offers online.
Available with
Pocketmags Plus
Unlimited Reading Subscription
Get unlimited access to Men's Fitness and over 400 other great titles. Renews at $9.99 / month after 30 days. Cancel anytime.

This article is from...

View Issues
Men's Fitness
August 2019

Other Articles in this Issue

Editor’s Letter
The issue that says change is as good as a rest: take on a triathlon, refresh your routine, talk about how you really feel. What have you got to lose?
Here are our quick-hit insights from the pages of this month’s issue
When it comes to working out, it pays to be
There are plenty of reasons to workout, that have nothing
A strange and elusive thing, motivation can be neither bottled nor bought. But while everyone struggles with staying focussed, committed and enthusiastic at times, taking the following steps will help to spur you on…
27 is the turning point for millennials’ health – in
Alternating temperatures in the shower could speed up recovery time:
Those that lift live longer, say scientists who found a
Is it true that small, regular meals every four hours are the right way to build muscle, or can you stick to three meals a day if those meals are full of the right stuff? Nutritionist Christine Bailey has the answer
Perfect Fit
Find the best t-shirt to suit your body shape
Take your pick of these short-sleeved t-shirts selected with summer in mind
There’s a time and a place to feel the burn – sitting in the sun isn’t it. To help you repel those rays, we’ve rounded up some of the best sun-blocks available
Lara Dunn runs the rule over some of the best fitness kit on the market at the moment
Seek some shade with these sport-specific sunglasses
Depression does not discriminate-it can affect anyone, at any time. Yet as varied as the causes, signs and symptoms are, new light is being shed on the effective role exercise can play in combatting the illness
Do you want to feel fitter, look leaner, see new places and meet likeminded people? It's time to take on a triathlon, writes Lucy Fry
When one drink turns to several, your fitness is likely to take a hit, but alcohol can still be enjoyed as part of your healthy lifestyle
Caffeinated chewing gum could be just as good as a pre-workout coffee
This lean chicken recipe courtesy of California Walnuts (californiawalnuts.co.uk) is quick, easy and full of flavour
Whether you want to build muscle or lose fat you need sufficient protein throughout the day, but high-protein doesn't have to mean high-sugar and high-calories, as these foods prove
Caffeine can be crucial to boosting muscle, burning fat and bringing every training session to life, but it's possible to have too much of a good thing
Do supplements enhance performance, or are they just a cash cow for your hard-earned dosh?
PT Ian Gardner shares his expert tips to help you bust that rut and build more muscle
Try PT and online weight-loss coach Luke Grainger’s legs and back workout for full-body strength this summer
Man on the move? Try Luke Grainger’s quick-fire circuit for a full-body workout that can be crushed in 30 minutes or less
It's one of the best exercises there is – if you know how to do it safely and effectively. Ian Gardner explains how to get down without risk of injury
Harmful gym myths could be wrecking your muscle gains and holding you back. MF addresses 10 fitness fictions you need to forget
Jeff Archerexplains how to set a realistic goal that will work for you and your lifestyle
How to build your best ever body, no matter the genetic card you've been dealt. Words Jeff Archer
Personal Trainer Luke Grainger has overcome obesity and a shattering childhood experience to find both fitness and happiness
Considering swapping your road bike for an off-road option? Personal trainer and wellness coach Jeff Archer reveals how to transition to the trail
Last Word
Use explosive box jumps to send your squat strength soaring