So it’s been a good while since you started following your gym schedule religiously, you are getting bigger, and even the girls started noticing you more and more on the street. And then it happened. You stopped noticing your gains. You are training harder than ever, and nothing happens. That, my friend, is called the gym plateau, and it happens when you reach your natural limits defined by your genetics.

But fear no more. Follow these 5 tips and I assure you — you will be muscle building again in no time and these muscles of yours will start growing again.

1-) Take A Break

Take a period off the gym to allow your body to recover, at least 2 weeks. If you are addicted to the endorphin you produce during the workout sessions (and also during sex), be patient because it is best to take a good period of rest every 4-5 months, so you can keep growing muscle afterwards.

2-) Are you training too much?

When you train too much, and every day, your muscles only damage cut have no time to recover. Alternating rest days is important to allow them to recover and grow. Also, over training for more than one hour leads to an increase in cortisol levels, which eats your muscle.

Make sure you sleep enough as well, since this is the time of the day when the muscle actually grows.

3-) Are you using proper technique?

Weightlifting is completely based on proper technique and form. This is how you activate the correct muscles and make them grow. Fail at this and you will certainly get injured. The beauty of lifting is that you can have all this time for yourself and to focus on you and your body. Forget about the phone, the unpaid bills, or whatever else is on your mind. Focus on the exercise at hand. Connecting mind and muscle is the best way to grow that muscle.

4-) Compound exercises

These are exercises which involve two or more joint movements. They use bigger and more synergetic muscle groups. Squatting works all the muscles in your lower body, which account for 60% of all your muscles. It also works your abs and your back. It also burns more calories, too.

5-) Are you eating enough protein?

The best source of proteins for you are fish and red meats. Aim for 2-3 grams of protein per kg of your body weight. Don’t forget about unsaturated fats, too, since they provide protection for your joints and your organs. The best source for these are olive oil, coconut oil, avocado, and fish oils.

Bonus Tip: Water

Keep hydrated. It is the easiest thing you can do for you. You will lose water sweating and you need 8 glasses of water per day. Drink water before, during, and after your workout.