Been spinning you wheels in the gym? ◾️ Not seeing results? ◾️ Still doing that “same” workout that worked 8 weeks ago? ◾️ Added More sets? More reps? More exercises? ◾️ Chasing that “pump”? ◾️ Focusing too hard on arm day? ◾️ Well all the above could be your problem 👌🏽 ◾️ When training we need to provide enough stimulus in order to create a training adaptation (strength, muscle gain) a sure way to do this is to focus on getting stronger in a few select lifts with-in a defined rep range. ◾️ This doesn’t need to be the squat, bench & deadlift but it would be wise to select variations of these movements and progress them. ◾️ Maybe your not comfortable with using barbells so you could select: Chest press (upper push) Machine row (upper pull) Leg press (lower) ◾️ Is your goal more focused to building a booty 🍑 ? Squat (lower) Sumo deadlift (lower) Hip thrust (lower) *dont fight to balance out the upper body as well these are just key lifts. ◾️ Progressing load in relation to sets & reps on your “key” lifts is a sure way to ensure you are progressing with your training. ◾️ Getting progressively strong on a “key” lift is also a good indication that we are laying down new muscle mass. ◾️ The work you do around those “key” lifts will then be there to: Help progress the key lift Fill in the gaps that they key lift misses Balance the key lifts Prevent injury ◾️ On top of this you also need to balance training frequency, intensity & volume to ensure there is enough stimulus to see progression BUT not to much you can’t progress. ◾️ If you have any questions feel free to comment.