If you are not satisfied with the increase in muscle mass and strenght it's time to try something new!
Here are 3 simple and effective new methods.
1. "40 reps" method
In order to progress in fitness or bodybuilding, or become bigger and stringer, most of people try to do that with different exercises or simple by adding weight.
Mostly there are 3 series of 10-12 reps.
But there are more effective ways which will help you grow muscles.
"40 reps" method isn't about the series, but it's about goal to do those 40 reps no matter how much series you need.
First you need you choose the weight for some exercise.
Pick some weight and try to do 8 reps. If you can do more reps than the weight is to easy for you, and if you can't do 8 reps you chosed too heavy.
After choosing the right weight tge gosl is to do 40 reps. As I said earlier, serias doesn't matter here. You can have as much series as you need to reach 40 reps!
You can take a 45 sec break between each series.
2.The method of manipulating muscle fibers for growth of muscle
One of the ways which can help you grow muscles is to activate type 2 muscle fibers.
First, you must totally exhaust type 1 to activate type 2.
The main problem is most of the people don't make it so their muscle grow is on hold.
Their is a solution.
Before you start to do usual workout you should do easy series "by the break".
Take a weight with which you can do one technically correct repeat and - 20% will give you the right weight.
The goal is to do as much reps as you can't even lift.
That's the way od use and exhaust muscle fibers type 1.
You will gain more muscles and also have more strenght.
Take a 30-60 sec break.
3. Vince Gironde method
Legendary bodybuilder and trainer became succesful with his training programs and exercises.
He was against regular bench press because, in his opinion, it includes too much front muscles of deltoids so he rather pick neck press where the rod is lower, arms are wider and the rod slides toward the neck instead on the chest.
Today it is known as high density training and it is based on the principle of doing as much in a very short time.
Choose the weight with which you can do 10 reps, but do it just 6.
Repeat 6 series. Take a 30 sec break between.