Variety, variety, variety. You need to change things up. On the other hand, be patient. You don’t grow every week (at least not naturally). Several studies indicate that growth occurs in spurts. So don’t freak out if you go a few weeks without making progress. To maintain variety in my workouts I use every variation there is: supersets, drop sets, giant sets, partial reps, different grip on the bar, different foot position, etc. Change the order of your exercises; try new things! I’ve been training for over a dozen years, yet I just incorporated a new exercise this year – deficit deadlifts (do them standing on a riser so the bar is just barely above your toes when the plates are on the floor). I stopped doing assisted reps a while ago because I didn’t like the idea of training my body to “expect” help.

I would like some feedback on my stack please I am currently trying to cut fat and to e and build muscle. I am following the Jamie Eason Live Fut program on I am on day 17 and I am very consistent with following it the T. I drink a whey isolate shake by syntrax as soon as I wake up in the morning and I take2 oxy elite at tat time. I then go get dressed for work etc and I have breakfast about 1 hour later consisting of 5 egg whites a bottled water 1fish oil pill, 2cla pills two hours later I drink a protein shake and take a multivitamin. 3 hours later its time for lunch I,e spinach leaves 3oz chicken and a bottled water 1fish oil pill , 2cla pills, and a green tea pill. Two hours later another protein shake. I workout at 530pm at5pm I take my second oxy elite and eat some type of carb like an apple or some trail mix and a tablespoon of l carnitine. For my workout I lift weights and spend 30 min on the elliptical. Post workout i take another tablespoon of l carnitine and I drink a whey isolate drink. For dinner I would have something like grilled chicken broccoli and black beans. I track everything on MFP. Do you have any suggestions or comments I would like to get to 19%body fat