If you go to the gym on most days and you do the same workouts day in day out, not only you will get bored of it but your body will adapt to it, too. That means you will not see changes from the same workout after a while.
There are different techniques for the advanced athletes to step up their training and shock their bodies.
Go to failure: muscle failure is when you cannot do any more full reps with that weight. Most people don’t go to this extent because this is when the going gets tough. When we say you need to do 8 – 12 reps for muscle hypertrophy that means you cannot do more reps than 8 – 12. So if you could do another 3-4 reps with that weight, increase it.
Drop set: that means you do your regular reps with your weight and when you cannot do any more reps (you reach muscle failure) you drop the weights by 20-30% and continue the set until failure. For eg: you are doing bench press with 100 kg, you rep out to failure and when you cannot do any more full reps you strip off 20-30% of the weight (70-80 kg) and continue the set until failure.
Forced reps: you will need a training partner for this, unless you do certain exercises where you can self spot yourself: for eg one arm dumbbell curl. You do your set to muscle failure and when you cannot do any more full reps your training partner helps you with the concentric part of the lift.
Negatives: again, you will need a training partner for this. You only do 3-4 reps with this technique, not the full 10-12 reps. You load the weight heavier than you normally do. For eg: if you do bicep curls with 15 kg dumbbells for 12 reps, then you will use 17 kg or even 20 kg for this exercise. Your training partner helps you with the concentric part of the lift (ie: curling up) and you lower the weight yourself slowly. We are a lot stronger on the eccentric part of the lift, than on the concentric part of the lift, that’s why you need a partner to help you with the concentric part.
These are just a few ideas you could try, if you didn’t know about them.
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