Perhaps you have become accustomed to a certain training split, and you perform the same leg routine every leg day, the same chest routine every chest day, etc. You think you hit it hard but you aren’t seeing the changes you are working so desperately to attain. Fact is, the body will adapt to a weight lifting regimen that never changes. You may notice that when you train you are almost going through the motions.

It’s time to switch up your regimen! If you change your routine every few weeks you are more likely to obtain the results you seek. The key is to challenge yourself by making your workouts harder, either by changing the number of sets, the number of repetitions, rest periods between exercises, weights used, types of exercises, number of training sessions per week or the types of exercises you perform. When you do this you force your body to adapt to exercise.

Simply by changing only one of these variables each week, you can bring about great gains in your workout regimen.

Number Of Sets: You can increase the number of sets you perform during a workout.

Repetitions: If you use a heavier weight, you will perform fewer repetitions. The rule of thumb is that the last couple of repetitions should be somewhat difficult to complete.

Rest Periods: A good rest range between sets is 30 to 60 seconds, which you can switch up.

Weights Used: You will increase the weight you lift on days when you are performing fewer repetitions per set. Use lighter weights on the days when you perform a higher number of repetitions. Make sure that the weight used is one that is slightly difficult to lift during the last couple of repetitions in your set.

Number Of Sessions: If you are looking to make greater changes in your legs, then incorporate two to three leg sessions per week which are separated by at least 24 hours in between each leg session. During those 24 hours you can train in an upper body portion of your split. If you want to make greater gains in your upper body, the same principles can be applied.

Types Of Exercises: You can increase the number of activities for a muscle group during a week in which you want more of a challenge. If you usually use machines, switch to free weights. If you use barbells (e.g. for a chest press), switch to dumbbells. If you usually use dumbbells, switch to a cable. Another thing I LOVE which will really offer a challenge in a workout is to add in plyometric moves such as jump squats and straddle bench jumps. I especially love incorporating plyometrics in a superset with other leg exercises.

Pyramids: Pyramids are GREAT for maximizing muscle growth. You will be worn out from pyramids which is a good thing if you really want to grow muscle. With pyramids you will increase the weight lifted with each successive set while reducing the number of reps. What this does is engage all the muscle fibers thoroughly. Here is a typical pyramid for an average man performing an incline dumbbell chest press:

Set 1: 25 repetitions with 30 pound dumbbells
Set 2: 20 repetitions with 35 pound dumbbells
Set 3: 15 repetitions with 40 pound dumbbells
Set 4: 12 repetitions with 45 pound dumbbells
Set 5: 10 repetitions with 50 pound dumbbells
Rest 30 seconds between sets.