Some of you will be working really hard when in the weight room and likely to be eating well too but for some reason your progress has stagnated. So now you need a little kick, a bump if you will to ensure you get back to making progress so you can achieve the goals you have set for yourself. The best way I know of how to do this is to give your body a new dimension when training especially for a few sessions where you will like you have truly worked hard. Here is what you can look at doing...
Mixing It Up
Sticking to the same workouts week in, week out is not good for progression and also isn't refreshing enough for you to enjoy the workouts. The last thing we want is for you to be bored with what you are doing which won't generate the enthusiasm to get you to go. Progression is really important when training, there has to be a state where you progress otherwise you won't see results. Make sense? If you are into weight lifting and have been for quite a while, why not try this method of pause reps to give you something to whinge about (this hurts) BUT in a good way ;)
Introducing pause reps into your workouts is going to require you to work that little bit harder than normal, so be prepared for some hard work with these sets. Basically pause reps mean exactly this, pausing at some point in the rep when your muscles are contracted. You can perform this on all of your compound moves and also on the isolation exercises, but the biggest benefits will come from when you are lifting heavy. How long should you be pausing for? Well, anywhere between 2-5 seconds and realise that the longer you pause the harder it is going to be to push or pull the weight back to neutral.
Make sure you have warmed up properly before you attempt this...
Squats - Un rack the bar and go into your squat and instead of pushing up straight away, stay squatted for 2-5 seconds before pushing back up. Try and perform as many reps as possible
Bench Press - When it comes to working your chest and you are on the bench press, perform the pause rep when the bar is a fist size away from landing on your chest. Hold the bar here and then explode pushing with your chest muscles back to the top of the movement.
Shoulder Press - Using either a barbell or dumbbells pause at the bottom of the rep where the dumbbells nearly rest on your shoulders and press with them after pausing for 2-5 seconds.
Bent Over Row - Bending over with a barbell pull it into your stomach and hold it there for the pause rep then release.
Perform this with other exercises you use in your workouts to give you a greater burn during your sessions. Use this type of training for 3-4 weeks and then go onto using a different method of training. There is always a twist of how you perform an exercise, don't be afraid to step out of the box and give it a go.