If you’ve stopped gaining size, it’s time to change your approach to training. Switching up your routine can shock your muscles into growing and reinvigorate your workouts. Even the smallest changes can yield significant results. Pyramid sets, supersets, drop sets and other advanced training techniques can all be applied when you hit a plateau. Incorporate these techniques into your routine and watch your body grow.
Pyramid sets requires starting off with a light weight and increasing it with each successive set. As the weight gets heavier, the number of reps you can perform will decrease. After completing your heaviest set, ‘descend’ the pyramid by working your way back down to your starting weight. Pyramid sets are a great way to prevent muscle injury and to increase training volume, which in turn fuels muscle growth.
Supersets involve performing two exercises back-to-back without stopping. You might choose to isolate one muscle group or alternatively train opposing muscle pairs such as biceps and triceps or quads and hamstrings. Supersets save time, allowing you to get more done in the gym. They also allow you to increase your workout intensity without overloading your muscles.
This technique involves performing as many reps as possible before dropping to a lighter weight and completing another set to failure, without a rest period in between. Each time, you’ll push your muscles to failure. You can use drop sets while doing squats, bench press, hamstring curls, leg extensions, biceps curls and other exercises. This lifting technique will challenge your muscles and make them grow faster. In the process, you’ll also increase your endurance.
German volume training
This training method requires you to complete 10 sets of 10 reps using the same weight. Choose a compound exercise, such as bench press or squat, and select a weight you could comfortably lift for 20 reps. Keep your rest period below 90 seconds between sets. German volume training is designed to induce hypertrophy in the targeted fibres. It’s extremely tough, but has been proven to be a highly effective means of adding muscle. By the time you’re done, expect to feel those muscles burning.
Building muscle isn’t just about lifting weights. Functional training helps you provide the strength, stability, power, mobility, endurance and flexibility that you need to thrive. You use basic functional movements such as pushing, pulling and squatting every day. A functional bodyweight training programme such as Adrian James Bootcamp will improve your movement proficiency and increase your strength.
Keep your muscles guessing by harnessing a range of proven training techniques. In doing so, you’ll avoid plateaus and build a body that just keeps on growing.