I adapt to it fairly quickly (few weeks tops) then it doesn't seem as effective.
One of the best things I learned from P90X all those years ago was the principle of "muscle confusion".
Most of my life, I was told that when you plateau, you had to just keep pushing until it passed.
That's wrong. You should change things up every 2-6 weeks or so. Once your muscles get used to what you're doing, change it up so they're forced to adapt again.
You can go from high weight with low reps to low weight with high reps, or just switch from barbells to dumbells, or change what exercises you do for each muscle group.
It's also less boring.
CC: @Bozza
@Kloi Tbf I eat a lot of carbs though.
I usually have 120g breakfast cereal + protein shake as a pre and post workout. Which does the job.
But I find I work out a lot better in the evenings when I'm fully saturated with carbs from a whole day of eating.
Off the top of my head two table spoons of honey is about 40g of fast absorbed carbs you could throw in your coffee/pre workout.
Though I've never noticed a decline or improvement in my lifts depending on my carb consumption.
@Saltycroc Practice.
With guys you have outcome independence. You're not expecting it to go anywhere or worried about a negative reaction. Hence, it's easy.
With girls you are dependent on an outcome. You want them to like you or avoid a negative reaction. You're invested in the interaction and that feeds through in your behavior.
Keep doing it, you'll get used to it.
Lot easier if you have plates as well because then you dgaf.