- Decrease training frequency--Dial down the number of days per week you're training to give your body more time to recover.
- Change the exercise(s)--When you're not able to increase the loading for any exercise, try a different exercise that works the same muscle group.
- Vary the repetitions performed--This is called periodization to keep your body guessing.
- Vary the loading performed--Another periodization strategy to keep your body guessing.
- Employ drop-down sets--After reaching failure on your last set of an exercise, try dropping the weight slightly and continue exercising until reaching failure again. Repeat this procedure for three drop sets total.
- Use a spotter--Recruit a buddy or a fellow gym goer to assist your effort on the last few reps of an exercise.
- Perform negative training--Again, recruit a buddy to provide some additional loading during the execution of the eccentric movement of an exercise.
- Vary the exercise speed--Mix up the pace of your reps during a set or vary the speed of reps from one set to another to keep your body guessing.
- Perform partial-rep training--Rather than executing full range-of-motion reps (which is usually recommended) for each exercise, try shortening the range once in a while.
- Perform cheat-rep training--Save this technique for your last set of an exercise in which it is permissible to use body english to execute the final reps.
Brian Danley, CFT
"Motivation is what gets you started. Habit is what keeps you going."