Pat and I went to college together some 12-15 years ago.  We actually met then because he was attending school on a wrestling scholarship, and my senior year, the head wrestling coach had asked me to help the team get in shape.

Anyway, fast forward over a decade.  Pat and I have reconnected via Facebook, and a few months back, Pat sends me a message.  He wants to build muscle fast.

The same thing happened to Pat that happens to a lot of us in our workouts – life just gets in the way.

See, Pat was now married, had a couple kids, and some super-important job with the Federal govt.  He’s by no means out of shape (he’s got too much discipline to ‘let himself go’), but having been an athlete most of his life, he’s always gonna have that drive to be in shape.  He’s what I call a ‘career meathead’ – like you and I.

Build Muscle Fast & Not Gain Weight?

Pat wanted what most of us want:

• build muscle fast
• put some muscular size on
• get stroner
• be lean & athletic
• look good
• feel better

But Pat wanted something a little different.  See, while he was definitely wanted to know how to build muscle fast, he didn’t actually want to gain any bodyweight.  He wanted to drop some fat, put on some extra muscle, and lean out a little bit.  He wanted to be a better version of himself at the same bodyweight.

I Told Him What Kind of Workout
Would Help Build Muscle Fast

I recommended a certain type of training to Pat, one that would help him achieve everything he was looking for.  It had the heavy lifting to make him stronger, the volume to put muscle on and build muscle fast, the accessory work to help with the bodybuilding aspect, the athletic conditioning to help him lean out and look good…

It was virtually everything he was looking for.  All he had to do was not go overboard with his diet so as to build muscle fast while leaning out (and not put on extra bodyweight) and he’d be set.

(FYI – That’s a pic of Pat wrestling back in our college days there – he’s in the dark singlet.  He wanted to build muscle fast to get back in this kind of shape. ——>)

Well, after Pat finished up with the program some 12 weeks later was when he put that message on my Facebook wall I’d told you about:

“I have finished that workout and it has to be the best overall program that I’ve ever tried!”

Pat went on to email me about his quest to gain muscle fast…here’s some of what his email said:

• “…I LOVED it…”
• “…was excited to hit the gym…”
• “…workouts without missed reps and without feeling like I had left some intensity on the table.”
• “…AWESOME workout program!”

And Pat’s stats to build muscle fast were as equally impressive.  First of all, his bodyweight stayed roughly the same.  He started out at 158-161 pounds (he’s a little bit shorter than me…and I’m only 5’6″) and ended at 161 even – noticeably leaner.

His strength increases were crazy:

1. 21% increase in the Push-Press (started at 160lbs, ended at 195lbs)
2. 10% increase in the Low Incline Bench (started at 240lbs, ended at 265lbs)
3. 12% increase in the Squat (started at 285lbs, ended at 320lbs)
4. 19% increase in the Deadlift (started at 285lbs, ended at 340lbs)

Those are some pretty damn impressive numbers – especially when you consider Pat was able to get that much stronger, build muscle fast, and not put any bodyweight on.

This Was the #1 Factor For Him
to Build Muscle Fast

The one thing that Pat made specific mention of, though, was that the supplement I recommended to him seemed to make the most difference.  See, he started the workout to build muscle fast, but neglected taking the supplement because he thought a good diet would be ‘enough’.

He was wrong.

He started in on the prescribed supplement stack program in Week #3, and results started showing virtually overnight.  He felt better, recovered quicker, was stronger in his workouts, and said he could see a difference in the mirror within just a week.

I told him that I was happy for him, and that was why I tell anybody who wants to build muscle fast they *need* to be taking this supplement.

Why shouldn’t you give it a shot?

We ask that you please  click the build muscle fast links we’ve put on this page to learn more  – there are a number of fake scam ‘free download’ build muscle fast sites that most likely aren’t safe to go to or click on as they’re infected with viruses.

FILED UNDER – BUILD MUSCLE FAST

That would be cool, huh?

Well, it’s true.

Because while a lot of trainers, wannabe gurus, and the fitness industry as a whole is trying to tell you that you need this machine to build muscle fast, or need to do that particular exercise, or can only build muscle fast if you do one set of specific movements, I’m here to tell you it’s largely a load of crap.

See, while some exercises are indeed better than others, the truth of the matter is that there isn’t just that big of a difference between them that most people need to even worry about it.

Let me explain…

There Are 7 Main Types of Exercises You Should Use to Build Muscle Fast

And the types of exercises you should use are classified by what we call ‘movement pattern’.  Or in other words, how you move to actually execute the exercise:

1. Vertical Pushing (anything that has you pressing overhead – Overhead Press, PushPress, Dumbbell Press, etc)
2. Vertical Pulling (anything that has you pulling from overhead – Chins, Pullups, Pulldowns, etc)
3. Horizontal Pushing (anything that has you pressing perpendicular to your body – Bench Press, Incline Press, etc)
4. Horizontal Pulling (anything that has you pulling perpendicular to your body – Barbell Rows, Dumbbell Rows, Machine Rows, etc)
5. Lower Body Quad-Dominant (anything that works the lower body, but the emphasis is placed on the quadriceps – mainly, various types of Squats)
6. Lower Body Hip-Dominant (anything that works the lower body, but the emphasis is placed on the hips and/or the muscles that run up and down the back part of the body, including glutes, hamstrings, lower back, etc – mainly, various types of Deadlifts)
7. Accessory Work (this is pretty much everything else – biceps, triceps, calves, etc)

Almost all your exercises can be placed into one of those categories.

Once You Can Categorize Exercises,
You Can Pick Your Favorites
to Build Muscle Fast

And you can do this, because for most people – especially for those that still just want to build muscle fast – the differences between how the exercises work the body just aren’t drastic enough to really matter.  I mean, do you really think there’s *that* much difference between doing Barbell Curls and Dumbbell Curls?  As long as you’re working hard and going heavy, either one is gonna help you build bigger arms.

A perfect example of this is my buddy Andy and I.  I love Barbell Rows.  My body is suited well for them, I can use a lot of weight, and they’ve helped me build a big back.  Andy, on the other hand, hates them.  He can’t ever get into proper position, he never feels like his back is getting worked sufficiently, etc.  He just doesn’t like them.

On the flip side, Andy really likes Dumbbell Rows. He’s told me countless times about the amazing pump DB Rows give his whole back and how much he likes them compared to Barbell Rows.  Whereas, to me, DB Rows are just so-so.  I’d much rather do Barbell Rows.

But it’s ok – he can do DB Rows and I can do Barbell Rows.  The exercises are similar enough that we’re both gonna get the benefit we’re looking for.

And That’s What’s So Damn Cool When You Build Muscle Fast With the Right Supplements

The right workout has you doing a few specific exercises for the sake of focusing on getting stronger with them (because you can’t / don’t really want to get bigger without getting stronger).  And there are a few other specific exercises prescribed for the sake of prehab and keeping your body healthy.

But for almost everything else (easily over half the workout), you should be able to pick whatever exercises to build muscle fast you want – provided they make sense.  But the problem with doing this kind of workout is the same thing that plagues any workout to help you build muscle fast – can you maximize the workout, build muscle fast, and recover like you really need to?  And do it all without drugs?

You can if you use this supplement (BE WARNED – friends will accuse you of using steroids!)

Please use the build muscle fast links here on this site to get info  – there are fake and virus-infected ‘free download’ build muscle fast pages that usually  aren’t safe to  click on.

CATEGORY – BUILD MUSCLE FAST

He’d recently picked up a program to get big, strong, and build muscle fast.  He liked the programs, but he had three main questions:

• Why was there so much conditioning (cardio) involved?   After all, isn’t excessive cardio your enemy when you’re trying to build muscle fast?  Why do this when your main goal is getting big and muscular?

• Would these workouts help him look like Hercules?  He was a big fan of the physique the legendary Steve Reeves had in the old Hercules movies, and that was what he was after – especially the ‘V-taper’ Steve had.

(NOTE – For those that don’t know, a ‘V-taper’ is when your upper body looks like a giant ‘V’…wide shoulders, wide back and lats, small, narrow waist, etc.)

First of all, the conditioning and cardio is involved because this program is about more than just making you look good.  Yes, you want to build muscle fast, you want to be big, you want to be muscular, and you want to look good with your shirt off.  But you know the typical bodybuilder stereotype – big and muscular, but not as strong as they look, slow, and clumsy.

We want you to not only get big and strong, but to be able to move.  Not to mention go up a flight of stairs without huffing and puffing.

Build Muscle Fast, Do Cardio, &
Look Like Hercules

The funny thing, though, was that this idea of doing some conditioning also fit right into his second question.

Almost every guy wants that ‘V-taper’.  So what they do is go about building wide shoulders and a wide back.  They work their ass off trying to build muscle fast, and make the top of their upper body as wide as they can…just like the top of a ‘V’.

But you could also take an opposite approach.

See, what you’re looking for is proportion.  You want your shoulders and back to *look* wide when compared to your waist.  And this is why most guys work to make their shoulders wider.

Here’s the thing, though – you could achieve the exact same effect by making your waist smaller.  If your waist is smaller, it’s gonna be more narrow than your shoulders.  And you still get the same look you want.

So, if you want a ‘V-taper’, you have two options:

• Option A – put on a bunch of size, build muscle fast, and make your shoulders and back wider
• Option B – lose some ‘fluff’ from around your gut, making your waist smaller

Either one will improve that proportion and look between your shoulders/back and your waist.

Question is…which one can you do quicker – build muscle fast or lose a little extra fluff?  Which one will achieve that ‘V-taper’ look the quickest?

Right – the second one.  And that’s why a good workout not only big exercises to build muscle fast, but also contains the conditioning and cardio.

But wait…what if there was a THIRD option?

What If You Could Build Muscle Fast
*AND* Lose That Fluff
AT THE SAME TIME?

That way, you’d be putting muscle on, making your shoulders and back bigger and wider.  AT the same time, you’d be losing extra weight around your middle, making your waist smaller.  It’d be like the best of both worlds.  Wouldn’t it rock if you could that?

Hell yeah, it would.

Please be sure to use the build muscle fast links at this webpage to learn more  – we’ve seen some fake scam and virus-infected ‘free download’ build muscle fast sites that probably are not safe to go to or click on.

FILED UNDER – BUILD MUSCLE FAST; HERCULES

When people ask me how to build muscle fast, there is an old saying I like – “Everything in moderation”.

I think this saying applies to almost all areas of life, but one in which is applies quite succinctly is in your quest to build muscle fast.

See, in the fitness industry, I see a lot of people that go to WILD extremes to try and accomplish things.

And it seems to me that they don’t realize that the further out to one extreme they go, the more everything else has to suffer.

I don’t get that.  I’d rather have a lot of good everywhere, instead of some awesomeness in just one spot.

• Do you want to build muscle fast?  That’s great as long as you don’t get too big, or else your mobility, conditioning, and sometimes even your health overall will suffer.
• Do you want to get unbelievably strong?  That’s fine until you’re putting so much stress and wear and tear on the body that you’re causing muscle strains, inflamed joints, and injuries in general.
• Do you want to get seriously lean?  Awesome – until you realize that you’ll never take in enough calories to build muscle fast, maintain strength, and possibly even hinder joint health.  Want an extreme example?  Look at what bodybuilders put themselves through for the sake of being lean.

To Build Muscle Fast, Be Strong,
Move Fast, & Look Good Is
An ‘Overall’ Process

You attack it from many angles – not just one.

And if you want to build muscle fast, that’s the kind of workout you want.  It should:

• have a set, reps, and loading scheme nobody else uses (it lets you actually get stronger *and* more powerful at the same time)
• have you do just the right amount of volume to build muscle fast (and you actually get to pick a lot of your own favorite exercises)
• have you doing some cardio to keep you lean as well as your heart and lungs healthy (but not so much that you can’t build muscle fast or hinder getting stronger
• have you doing different ‘types’ of cardio – the ‘power-conditioning’ is awesome – because even though you build muscle fast, get strong, and are fast, this will make you athletic, too (none of that ‘all-show, no-go’ here)

This is definitely the kind of workout that is rooted in the ‘everything in moderation’ philosophy.  But the difference is that instead of just being ‘Ok’ at a lot of stuff, you kick ass at everything.

What you want to do is build muscle fast, get strong, be fast, have cardio, get big, and look good – all at once.

Please be sure to use the build muscle fast links at this webpage to learn more  – we’ve seen some fake scam and virus-infected ‘free download’ build muscle fast sites that probably are not safe to go to or click on.

CATEGORY – BUILD MUSCLE FAST

————————————-

Don’t Go Crazy To Build Muscle Fast

You know, I’m not sure why this is, but it seems like everybody seems to think you have to go crazy to build muscle fast.

You’re always seeing people (bodybuilders, magazine articles, that ‘roided-up guy in your gym, etc) recommend some crazy and off the wall stuff when it comes to putting on size and getting bigger.  You see the same thing when guys are talking about getting stronger or more powerful.

(Because let’s face it – being big is awesome, but who cares that you’re big and can build muscle fast if you’re weaker than a 12-year old girl?)

Example – power training.

For those that don’t know, ‘power’ is different than strength.  Strength is a measure of just how much weight you can lift.  Power adds a time component to it as well.  So it’s not just how much you can move, but how fast you can move it.

Or looked at another way, strength training is what gets you strong.  Power training is what gets you fast.

I’ve seen a number of coaches out there who say (and the programs they write prove it) that you should spend the vast majority of your time doing power training.  It doesn’t matter if you’re an athlete, just a ‘regular guy’, or are looking to simply build muscle fast – power training is the way to go.

But There’s a Problem With These “Always Do This No Matter What” Recommendations to Build Muscle Fast.

See, science tells us (and it’s true) that maximum power is built when you’re using only 45-65% of your 1RM.  Or in other words, take the most weight you can move, strip it down to only 45-65% of that number, and crank out your sets.  This makes the most power because you can move the weight the fastest.

Now, if you’re already a strong dude, then I’m sure this is great.  You can strip the weight down to half of your max and really bang out the reps.  You’ll get fast as can be, develop great power, and will likely also build muscle fast due to the fast muscular contractions (science says this is a critical part in the process to build muscle fast).

However…what if your max sucks?  Like say you weigh 180 lbs, but yet you can only bench 155.  Say you can’t even squat 205.  And you have a hard time pressing 95 lbs over your head.

A guy that size that puts up those kinda numbers is…well…weak.  There’s no two ways about it.  He’s just weak.  And it’s a safe bet he’s not muscular, either.

So is there *any* point is this guy doing the power type training some of the “gurus” say he should?

Nope.

What you want is a well-rounded, overall balanced physique.

You Want to Build Muscle Fast,
But You Don’t Want To
Just Look Good…

…you want to be strong, too.  Being strong is awesome, but there’s no point if you’re slow as hell.  And being fast is great, but not if you’re weak.  None of them are worth a damn if you can’t walk up a flight of stairs without running out of breath.

And that’s where the proper workout comes in.

See, a smart workout would:

• have you lifting heavy enough to get strong
• have you moving fast enough to get powerful
• have you doing enough volume to get big and build muscle fast
• have enough conditioning to ensure you’re in good shape and can actually use the muscle you have

You don’t go crazy at any one specific thing…instead, you do a well-rounded approach to everything.

Please be sure to use the build muscle fast links on this site to find out more  – I’ve seen some fake scam and virus-infected ‘free download’ build muscle fast sites that could not be safe to click on.

FILED UNDER – BUILD MUSCLE FAST

I’ve been seeing this really strange trend in the fitness industry in the last few years – especially catering to those wanting to build muscle fast.

In fact, it’s actually a huge hang-up of mine.  Can’t stand it – at all.  And that’s a complete and utter lack of progression in so many workouts today.

These programs don’t have any sort of ‘road-map’ or plan for what you do or when.  Rather, you just hit the gym and bust your ass as hard as humanly possible that day.  You leave the gym absolutely whipped, have no real plan for tomorrow, but come back and do it again the next day, anyway.

That’s stupid.

Now, I’m all for a hardcore and intense workout.  But if all you’re looking to do is get your ass kicked, then send me $20 and a plane ticket – I’ll fly to your house and punch you square in the mouth.

Listen, when you want to build muscle fast, there’s nothing wrong with a super-intense workout.  You don’t need to be pushing to the point of utter exhaustion and failure every single day, but that’s not the point either.

The point is this:

If You Really Want to Build
Muscle Fast, Your Workouts Need to
Have Some Sort of Progression
Built Into Them

You’ve probably heard before that if you want to build muscle fast, that your workouts need ‘progressive overload‘.  Do you know what that means?

It’s simple, really.

It means that you have a basic starting point.  From there, you concentrate on:

• adding weight
• adding sets
• adding reps
• adding overall volume
• reducing rest periods

You get the point.  The idea is that this time next week or next month, you’re doing more than you are doing now.  Your body is a pretty amazing machine, and it adapts very easily.  Once it adapts to something, then it’s done progressing.  When it’s done progressing, you’re not getting any close to your goal.  So you have to keep challenging it.

And that’s the idea of a smart program that has constant progression – you know that you’re constantly challenging yourself, making your body adapt, and getting better.  That’s how you build muscle fast.

Think of it this way – take a look at ‘that guy’ in the gym that’s still using the same weights he was using this time last year.  Is he any stronger?  Any bigger?  Gained any muscle?  Is he in any way better than he was a year ago?  No – he’s not.  And that’s because he’s not actually tried to progress.

Workouts That Build Muscle Fast

See, a smart workout is based around one main set and rep scheme for the ‘main’ exercises the program is focused on.  This set and rep scheme:

1. has you doing just the right amount of volume (this is what triggers muscle growth, gets you bigger, and puts size on you)
2. has you lifting heavy weight (this gets you strong, and the strain the heavy weights provide helps you build muscle fast)
3. has you lifting fast (this makes you explosive)
4. has you starting out at the ‘right’ place (you actually start under what you’re currently capable of, then progress right up to and past your ‘max’ lifts into all new and uncharted territory)
5. has you testing yourself (every few weeks, you test your new ‘max’ lifts – this ensures that you’re progressing like you need to)
6. has you starting over again (after you test your ‘max’, you start the progression over again, only a couple notches up the ladder and with higher percentages)

It should be a program to help you build muscle fast not because you’re just hitting the gym and going crazy each day, but because you have a plan of where you want to go in place, and how to get there.

Please be sure to click on the build muscle fast links here on this site to find out more  – there are a few fake scam ‘free download’ build muscle fast sites that probably are not safe to go to or click on as they’re infected with viruses.

FILED UNDER – BUILD MUSCLE FAST

******************************************************************

Welcome to the new Build Muscle Fast site!

Tthere is a lot of great training, workouts, and muscle gaining information coming soon to help you build muscle fast!

Simply put, the reason is this. Fat is not muscle, and muscle is not fat – they are two totally different substances and one can’t turn into the other (just like an apple can’t turn into an orange). Since both are completely different substances, they have entirely different cell structures. So if this is true – how can one turn into the other? They can’t.

So why does everybody think this, then? Here’s a few reasons I think they do…

If somebody is overweight and carrying too much fat, he goes on a program to build muscle fast, so he puts on some muscular size. At the same time, he will likely be doing some sort of cardio that burns calories, leading to fat loss. When all is said and done, he’s left with a more defined, muscular physique because he’s built muscle and lost fat. However, it gives the appearance of having “turned fat into muscle”.

But let’s take a look at the flip side. Say this same guy lets his motivation fade. He quits working out as hard as he was, and lets his diet go. Because he’s eating more junk (not to mention probably still eating as many calories as he was before when he wanted to build muscle fast, which he no longer needs to do), and he’s not working out, his body begins to change in the opposite direction. His muscles atrophy (shrink), meaning he loses size. And because he’s eating more calories than he’s burning up, he gains more fat.

To the uninitiated, it looks as if he’s let his muscle turn to fat (just like in the previous example, it looked as if he’d turned his fat into muscle. And biologically, this simply just isn’t possible.

Basically, the main reason why people think this myth is truth is because those that have made fairly dramatic changes in their body composition have made dramatic changes in their lives. The guy who lost fat and gained muscle worked out to build muscle fast, did cardio, changed his diet, etc. Dramatic changes = dramatic results.

But the guy who lost size and got fat quit working out, but kept eating big. Now, while that change doesn’t look as dramatic as the last example, you have to compare it to a proper starting point. Don’t compare his eating (after stopping working out) to what he was doing while he was training – rather, compare it to what he should have been eating like, sans working out. Now the diet looks like a dramatic change.

Either way, fat does not equal muscle, can’t turn into muscle, or vice versa.

The best advice is to simply be consistent (especially if you want to build muscle fast). Get on a good weight training program, do some sort of cardio or conditioning, and maintain a smart diet.

Much of this is as a result of your diet being in check, which includes various things you can do to ensure your body being put into an anabolic state:

1 – Like you probably learned in school, protein is necessary when wanting to build muscle fast, as muscle is essentially comprised of protein. Amino acids repair and rebuild muscle tissue after hard resistance training, and these amino acids are supplied by protein. You should strive to consume 1-1.5 grams of protein per pound of body weight each day from clean sources like fish, chicken, red meat, whey, and low-fat dairy. Eat 5-6 smaller meals throughout the day to spread out your protein intake so that your body can take advantage of more of it and not overtax the liver.

2 – The body derives energy from carbohydrates, so if you want to build muscle fast, ensure you get adequate carbohydrate intake. Insulin basically ‘pushes’ amino acids into muscle cells to begin the muscular repair process, and insulin is release in the presence of carbohydrates. Since the body does use carbs for energy, if you consume too few, the body will then start to use protein as an energy source instead of using it for muscle repair and growth. Eating 1.-1.5 grams of carbs per pound of bodyweight per day is a good rule. Get your carbs from foods like potatoes, pasta, rice, fruit, all the vegetables you can eat, and good sources of whole grains.

3 – Simply put – take in more calories. Unless you’re trying to lose bodyfat, you need to be in a caloric surplus in order to build muscle fast (this means you take in more calories than you burn up). A good rule of thumb is to figure your daily caloric maintenance level and add 10% to account for gaining muscle, getting your split of calories from 50% carbs, 40% protein, and 10% fat.

4 – Muscle growth doesn’t happen during your workouts – it happens while you rest. That said, you have to make sure you’re getting enough rest – both in terms of days off training between workouts, and getting enough sleep each night. Muscle growth just won’t happen if there’s not enough recovery time built into your overall program. At the same time, your body’s testosterone and growth hormone levels will only have a chance to be optimal if you sleep enough.

5 – Adding good supplements to a sound diet is never a bad idea. Most of the time, all you’ll ever need would be a good whey protein, creatine, and l-glutamine.

6 – If you want to build muscle fast, don’t do too much aerobic exercise. Since you need to be in a caloric surplus to add muscle, burning too many extra calories by doing cardio could easily turn counterproductive.

7 – Drink plenty of water. If you don’t drink enough water, you can end up in a case (even if it be a mild one) of dehydration, and this adversely affects the muscular growth process. After all, remember that a muscle is comprised of roughly 70% water, so getting enough water will ensure proper volume in the muscle itself.

Most training “noobs” fall into one of two possible traps. Many just hit the gym with no other real goal in mind except to get a “burn” or “pump”. Then the guy will typically spend the entire time benching and curling – maybe using the random set of machines…all in the name of getting a “pump”. On the other side of the spectrum, “noobs” will get the latest hardcore bodybuilding magazine, and stick themselves on a 6-day, double split (or something else just as stupid), thinking that if it’s good for pro bodybuilders, it will be good for them. In all reality – both methods completely suck.

For anybody that’s completely new to training, the best way to build muscle fast is to concentrate on the basic, compouund lifts, and making slow, incremental progress. By “incremental progress”, I mean to steadily work on the basic exercises with a given set and rep range, striving to add extra weight to the bar every single workout.

Here is a sample program:

Workout #1:

Squat – 3 sets x 5 reps

Bench Press – 3 x 5

Deadlift – 1 x 5

Workout #2:

Squat – 3 sets x 5 reps

Standing Overhead Press – 3 x 5

Power Cleans – 3 x 5

Workouts are performed 3 days per week, alternating days training with days off. So your weeks would look something like this:

Monday – Workout #1

Wednesday – Workout #2

Friday – Workout #1

Week 2:

Monday – Workout #2

Wednesday – Workout #1

Friday – Workout #2

If you want to build muscle fast, the critical key to success with this kind of workout is constant progression – always be adding weight to the bar. While putting another 10 pounds on the bar for the deadlift and squat, 5-15 for the bench, and 5-10 for the overhead presses every workout would be ideal, it very well could be as little as 2.5-5 pounds each workout.

Eventually, you’re going to get to a point where you can’t put more weight on the bar, and still get all your sets/reps with good form, and you’ll have to assess yourself:

1 – You’re not fully recovering from your workouts. This could mean something wrong in your diet, not getting enough vitamins, not resting enough, etc.

2 – You’re trying to add too much weight, too soon. You don’t need to concern yourself with what anybody else in the gym thinks – as long as there’s more weight on the bar (even if it is only 2.5 pounds), then you’re progressing, and that’s what is important.

3 – You added exercises or changed the workout…therefore goofing it up.

4 – You’re doing everything right, but you’re simply just hitting a peak of what you’re capable of at your current bodyweight.

If it’s anything but the last scenario, just fix it and keep on keeping on.