First of all, you realize that the fitness plan has not changed for a long time, which is a more important reason. Muscles have memory and adaptability. If your planning and training intensity remains unchanged, your muscles will adapt quickly and it is difficult to achieve the effect of stimulating your muscles, then your growth will naturally slow down or even stop.
My suggestions are as follows:
The first is to change the training plan and training order. For example, you used to have circulation of chest, hands, back and shoulders. Then you can change the circulation mode of your back, hands, chest and shoulders (you can change the order freely according to your physical condition). In terms of specific actions, we must also change. Let me take your chest exercise as an example.
Can be changed to: dumbbell bench press, dumbbell flying bird, upward inclined bench press, recumbent bench press, gantry chest clamp. Training sequence. Remember, the same training plan can be used for at most one month, and you must change your movements next month. The purpose is to stimulate muscles in different ways as soon as they are ready to adapt. This is a way to prevent muscle adaptation. In short, it is to try to change the training action and stimulate muscle growth more comprehensively.
The number of training groups, weight and rest time between groups also changed. For example, if you are now 4* 12, then you have to stimulate your muscles with heavy objects again to produce a pumping feeling. For example, changing the number of groups to 4*4 means a low number of groups and heavy weight stimulation, or more than 6*20 groups stimulate your muscles many times. Or you can use a group of large weights followed by a group of small weights. The main purpose is to break the memory and adaptation of muscles. Let the muscles feel beating. Remember, don't care too much about the weight and the number of groups. Only novices and beginners will care about my weight. How many groups do I have? The feeling of muscles is the most important thing, and only the pleasure of making muscles hyperemia, pulling and tearing is the most important thing.
There is also psychological factors. Don't always think that you are in a bottleneck period, which has a great influence on the training effect. You must tell yourself that you are now on the rise, or that you are fully confident to break the bottleneck, so that you will find that it is not as difficult as you think.
Finally, adequate rest and good eating habits are also important.
In addition, I wish you an early breakthrough in the bottleneck period, playing purely by hand, hoping to help you.