i know by stickin to it but it seems that now that im not using supplements besides protein that im not getting any stronger, i usually work out at home and dont have a spotter so should i be doing burn outs and pyramids? or just a solid regular work out and then push ups till muscle failure?
Answer:
If you are looking to increase your lifting capacity you need to go on a bulk diet and change up your lifting style a little. Doing push-ups to failure is a good toning exercise you need to lift heavy weight 4-6 reps 4 sets to build strength. When you get to where you can do 6 easily then add more weight.
I would alternate your workout each week so your body doesn't get use to it. In the first week do weights were you would be able to achieve 3 sets of 5 reps. In the second week do a pyramid style training. Then the week after that go to failure.
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