Plateaus are something we all will reach in any training program. You know, where you seem like your working your butt off but getting nowhere. Well, that is a “plateau”. I think I may have reached one now, but that is another blog post.

Here I would like to talk about some ways to get over that plateau. Some shock techniques that may help in your weight lifting routine are:

1. Varying intensity. But more exercises into your routing without using more time. Try to do the same routine in less time. I.E. less time between sets.

2. Heavy and light days. The best way to shock the muscle and keep it growing is use heavy and light training days. I.E. heavy weight for 3-4 reps and light weight for 12-15 reps.

3. Rest between sets. Longer rest for bigger muscle groups and shorter rest for smaller muscle groups.

4. Forced Reps. Need a partner to help you because you are trying to lift more than you can. Good on heavy days.

5. Partial Reps.Only doing the first half of the rep. Not effective for squats though.

6. 21′s. Do only first half of one full motion 7 reps. Then, do the second half of one full motion for 7 reps. Then, finish off the set with 7 reps of full motion for a total of 21 reps.

7. 100′s. Just as it sounds. Choose a weight for an exercise that you can do 100 times. Killer!

8. Negative Reps. Slowly lowering the weight and exaggerating the negative movement.

9. Cheating. At the end of your set, as you are losing form, do a couple more reps using whatever to give you momentum. Best done on heavy days.

10. Pyramid reps. This is the most common. This is progressively adding weight each set until you can only do 2-3 reps. This could involve doing  6-7 sets depending on how much weight you add each time.

11. Super sets. You can do the same muscle group or opposing muscle groups. But the idea is that you do a set of one exercise and then immediately do a set of anther exercise. No rest.

12. Stripping weight. Do as many reps as you can until fatigued. Then, strip away weight and continue and repeat all the way down to the bar.

13. Focus on the Muscle. The single most important thing you can do! FOCUS on the muscle prior to the exercise, then really focus on using that muscle during the exercise. Exaggerate the contraction on every movement.

14. Rest. The most crucial element in muscle growth.

Hope you find this list helpful and I hope that a few of these tips helps get you through your next plateau. If I missed any that you would like to add just drop a comment below.

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