OK, you have been lifting for a few years and made some good gains but lately you just don’t seem to make any progress. You get frustrated at you inability to get bigger and stronger, so what do you do? Do you just work out twice as long? Nope, we need to outsmart our bodies here and just pummeling it with more of the same isn’t going to get us anywhere. Our bodies are great at adapting to stress so unless you present your body with new and different stresses you will plateau. You need to mix things up! One of the easiest ways to present different stresses to your muscles is to change what exercises you do but this is not always practical or possible. The techniques in this section allow you to throw your muscles a curve ball and force them to grow some more without changing what exercises you do.
Drop sets are probably the most valuable advanced technique for the bodybuilder who works out at home because doing drop sets has the same effect as having a good spotter, it allows you to do a few more reps when you just cant do another. Forced negatives are an excellent technique but it must be used sparingly because the excessive loads being placed on the joints and tendons can cause overuse injury if this technique is overdone. Most people overuse the heavy lifting technique but it sometimes can help overcome a plateau. Lastly, the most overlooked advanced technique is one which uses light weights, high reps and no rest. Everybody always thinks that more is better in lifting, sometimes you have to lift less to get a killer workout as in my zero rest workout.