#15 – Have a plan: Are you one (like so many others) that really doesn’t have a plan? You may have a favorite chest or biceps workout but do you have an overall plan of attack when it comes to packing on muscle mass? If so, get one. Earlier I mentioned some tactics regarding not having a structured plan and winging it but sometimes all you need is a solid, sound plan and a heavy dose of consistency to double those muscle-building gains.
#16 – Double up in less time: Here’s a new challenge you may not be used to: try performing twice as many sets in the same amount of time per workout. Take shorter breaks, get in some supersets or do whatever else you need to do to just get in double the work.
#17 – Keep it simple: Dumbbells, cables, Hammer Strength, the Smith machine and other machines are great and all but try going (really) old school and perform all barbell exercises. Bench presses, bent-over rows, squats, shoulder presses, barbell curls, nosebreakers, Romanian deadlifts. You’ll lift heavier while keeping things basic.
#18 – Super pyramid: Pyramid sets are commonplace for many individuals. Start with higher reps and then proceed to increase weight and decrease reps, but let’s take it a step further (more like 5 steps further) and try going “super pyramid.” Instead of stopping at 8 or 6 reps go all the way down. Reps for a set of incline bench barbell presses could look like this: 12, 10, 8, 6, 4, 3, 2, 1.
#19 – Reverse pyramid: If the whole traditional pyramid thing has been done to death then simply reverse it and try on some reverse pyramids for size. After a thorough amount of warm-up sets start with your heaviest weight for a low number of reps. For each successive set reduce the weight slightly and perform higher reps.
#20 – Do someone else’s routine: It’s tough to venture out of your comfort zone but it may be just what you need to get out of a rut. For a day, week or even a month put your trust in a qualified training partner. You may learn a thing or two and will have new ammunition for when you go back to your regular routine.
#21 – Set a total time limit: It’s tradition to have a plan that includes a set amount of volume – this many sets for that and that many sets for this. But have you ever considered simply setting a time limit on your training and just going until time is up?
#22 – Set a total rep goal: Much like setting a time limit, setting a total rep limit could have a similar effect. This can be applied to either a specific exercise, an individual body part or to an entire workout. Just pick a rep goal and go for it.