my plateau

[mmfan2]

I've been going on and off to the gym for maybe 3 years, and it has made a huge difference in my life. However, I am not what you would call muscley or even skinny. Basically, I look like a person who sits at a desk all day (my job) but hasn't let himself go. So ... sort of treading water. The huge difference is that without the gym I would be in terrible shape (I was heading that way before), now I am in okay shape.

For the last 3 months I have been going to the gym 3 times a week and trying to make myself sweat, and taking it a lot more seriously than I have in the last two years.

The results have been middling to fair I at best.

I think the problem is that I am not lifting heavy enough weights.

For example, my bench press is 25kg, only 5kg more than I was doing 20 months ago ... yet I really struggle to lift it at the end. I rotate the exercise in and out every few months so I haven't been doing the same bench press for 20 months)

For the other exercises it is the same. Any heavier and my technique goes through the floor or I can't lift it, which to me is a sign it's "too heavy".

So, I feel like I'm at a plateau and unsure what to do.

Is a personal trainer the answer? I think if someone was there spotting me on some heavier weights the results might come a big quicker. If so, is once a week enough for a PT and then "regular" sessions the other two times?

Ideally I'd get a friend to spot me but none of my buds go to the gym, or if they do, none anywhere near me.

[inflated]

Change up your routine, the best way to increase strength is to focus on the big three---Bench press, squats, deadlifts use good form. Another way to increase strength while keeping good form is to perform super-slow exercises, for example; when you do bench press make the upward movement take 10 seconds, you will need a spotter to do this its very difficult.