Here’s 1 of my BIGGEST training secrets…always mix your training every time you hit the gym. This applies to all your muscle groups. It can be mixing the angles or reps or sets or the combination etc. Whatever it is, just mix it up!
Say you are training your biceps. You can do the following:-
Heavy weight: 5 reps x 20 sets
Normal weight: 15 reps X 10 sets
Light weight: 20 reps x 10 sets
You can use a straight Olympic bar or EZ bar, you can stand or sit down in an incline position, you can even use dumbbells or the preacher curl rest, you can do the weights as a pyramid or a half pyramid, different lifting an resting tempos etc. The idea here is to constantly mix it up.
What happens here is that you are constantly shocking your muscles and this is an extremely important element in weight training. When you keep your muscles off balance, they work harder as they can never build up a resistance and that gives you a better result that equates to muscle growth!
You shouldn’t be doing the same routine etc at every workout as you’ll never maximize your result. Your muscles tend to become complacent and resist growth if you are constantly doing the same workout.