For example, the previous 5X5 training method is an example.

2. Rest or shorten the rest time.

The training effect can be easily changed by adjusting the rest time.

3. Change the beat.

When you are doing bench press or other training, you may often raise and lower the equipment quickly. Then, we can try to change the training rhythm, such as lifting and releasing slowly, or lifting and releasing at normal speed in the first few groups, and then slowing down so that the muscles can't guess your training mode, which can also make the muscles get different stimulation.

4. Change the action sequence.

For example, in chest training, you may often do flat bench press at first, and then do dumbbell push and dumbbell bird. Then you can try to change the order of movements and put the bench press behind the dumbbell press.

5. Replace the action.

Stagnation is often caused by long-term fixed use of certain training movements. At this time, it is necessary to change the action appropriately. For example, if you have been doing squats for many years, you can try doing squats for several weeks. For example, if you do barbell bench press with wide grip for a long time, you can change it to narrow grip bench press or dumbbell bench press.

6. get down. Pull hard.