The key to great lifting is to not get complacent about how much you are doing. Getting stuck in a rut will see you lifting every day without making any gains.
Here are some great ways to make those gains.
When you started lifting you get into the habit of using a basic movement pattern, and repeating it over again.
After time your body gets used to these movements so if you want to make progress you need to increase targeted work.
If you were doing one or two chest exercises as a beginner, by the time you’re at immediate level you need to add another 1-2 movements that work your pecs in different ways.
Sets with more added exercises increases muscle growth and lengthens your workout so as you increase volume, decrease your frequency.
Instead of doing a full-body workout three times a week and leaving your body sore, try splitting it into separate muscle groups.
As you advance with your lifting, learning to use a greater variety of equipment means you can get the opportunity to build more muscle.
So if you’ve learned to do biceps curls standing with an EZ-bar, then there’s no reason you can’t do curls with a barbell. Also by slightly altering how you grip the bar you will get more muscle growth.
Using more than one machine keeps the workout varied and when the gym is rammed you can just choose a new piece of equipment to work with!
As you start to get used to your workout, you’ll find it starts getting harder to notice the gains. This is perfectly normal as the longer you train your muscles get used to it.
Ensure you keep pushing yourself so that your muscles adapt to their new challenge. Growth of your fast-twitch muscle fibres will then start to make those harder exercises much easier in the future.