8 Ways to Burst the Training Plateau

If you are a serious gym-goer who has been training for months and maybe years, you might have experienced the training plateau, something which many are not able to resolve. In order to build more muscles, you must first understand how muscle fibres actually works. They undergo the tearing and repair process each time after you workout and as a result, the repaired muscle is bigger and stronger than before. But this process slows down considerately when you keep doing the same set of exercises day after day. This is because, your muscles have already grown used to the same training and without further or new stimulation, the tearing and repair process just don't kick in!! Thus today I'm gonna teach you 8 new techniques to burst the much dreaded training plateau.

Drop sets are sets where you do as many reps as you can with a certain weight, then immediately lower the weight and do more reps. There should be as little rest as possible between sets. Single drop-sets (go from one weight to failure and reduce the weight immediately after for another set to failure) are productive if you have already performed a triple drop-set in your workout.

Triple drop-sets (perform three drop-sets reducing the weight and going to failure on all three sets) are a very productive way to take a normal exercise and make it very torturous. A triple drop-set taken beyond failure is one of the best training techniques to shock a muscle into a new growth stage.

Quadruple drop-sets are to take triple drop-sets one step further and continuing onto a fourth drop-set to failure. To do a quadruple drop-set, you are doing a four set drop-set, while taking each set to failure.

Supersets are alternating back and forth between two (or more) exercises until the prescribed number of sets is complete, usually with no rest between exercises. This is a very effective way of working on opposing muscle groups such as biceps and triceps.

Rest-Pause sets are to take a weight which you can complete 8-12 reps and take a short break before picking up the weight again to do three more mini sets of 4-6 reps, 3-5 reps, 2-4 reps each with a short interval of rest.

Negatives helps you push your muscles past the point of failure by introducing reduced-speed negatives and partner-assisted positives.

Partner-Assisted Stressed Reps are when you have taken a set to positive failure and your partner will exert a minimal amount of pressure on the weight on the next few reps of that set.

Partial reps are to add a little more stress on the muscle group before finishing that set. This is a good way to shock your muscles.

So with these new techniques you've just learnt, you're good to go for further muscles development. But do always exercise extreme caution when practising the above.