Break Through Plateaus: 8 Training Techniques for Continuous Muscle Growth

It happens to all of us… the inevitable process of hitting the dreaded plateau which halts muscle growth/progress.

And it’s bound to happen after your body has responded to progressive training stimuli for so long. But the good news is, you can stimulate new gains by modifying your training routine and implementing new techniques/methods.

Some of you may already include these different training variations on the list and that’s great. Hopefully, we’re able to provide you with some additional information on the benefits and why you should continue to practice them.

Otherwise, there’s some great information for people who are new to these effective training principles.

Check out these 8 awesome training techniques/methods for continued growth…

1. Cheat Reps

You probably hear/read it all the time… “Always use perfect form and don’t cheat.” And you definitely should maintain proper form for most of your training for safety and to ensure the target muscle is doing the work.

However, this way of training is not always conducive to achieving maximum gains.

How so? The perfect form doesn’t provide the same amount of maximum muscle fiber recruitment/overload that a little momentum would, mainly during the eccentric (negative) portion of a repetition.

Maximizing the effectiveness of the eccentric phase by placing more weight load on the muscle as it lengthens can induce more muscle growth according to research! (1)

To perform cheat reps, use weight heavier than you normally would for a particular exercise, like the barbell curl. The concentric (positive) portion of the rep should involve just enough momentum to get the weight up safely. The negative should be slow and controlled.

Lowering the weight slowly maximizes muscle fiber stimulation.

So, the focus here is the weight. Don’t let anyone tell you the weight doesn’t matter. It sure as heck does, but of course, use cheat reps strategically without compromising your safety.

Expert Tip: According to John Doe, a certified personal trainer, “Incorporating cheat reps can be beneficial if done correctly, but always prioritize safety and never compromise form to the point of risking injury.”

Common Mistakes to Avoid:

• Using too much momentum during the concentric phase, leading to poor form.
• Neglecting the eccentric phase by not controlling the weight on the way down.
• Overusing cheat reps in every workout session, which can lead to overtraining and injury.

Key Takeaways:

• Cheat reps help maximize muscle fiber recruitment by using heavier weights with controlled eccentric movements.
• Always prioritize safety and proper form, and use cheat reps strategically.

For a deeper dive into cheat reps, you can check out our related article: Cheat Reps – How And When To Use Them

2. More Unilateral Training

Unilateral (affecting one side) training is crucial for performance improvement and overall fitness. It improves balance/muscular imbalance, core stability, functionality, sports performance, and is extremely helpful for rehabilitation; all reasons why you need more of this training.

A neat fact about unilateral training is that if you’re rehabbing an injury, isolating one side of a muscle results in a neural process called cross-education of muscles. This means that when you train one side of a muscle, the opposite side is indirectly stimulated (pretty cool right). (2)

This is very beneficial when you’re not able to train both sides together. It’s such an insightful occurrence that you should be convinced of the necessity for unilateral training as part of a serious training routine. You’ll see improvements in all areas.

Common Mistakes to Avoid:

• Neglecting to balance unilateral training with bilateral exercises.
• Using weights that are too heavy, leading to poor form and potential injury.
• Ignoring core stability during unilateral exercises.

Key Takeaways:

• Unilateral training improves balance, core stability, and addresses muscular imbalances.
• It is beneficial for both performance improvement and rehabilitation.

For more information, check out our comprehensive guide: Unilateral Training — The Ultimate Guide.

3. Don’t Be Afraid of Machines

Machines are often shunned by gym enthusiasts who think free weights are the only option for getting huge!

But they couldn’t be more wrong. In fact, machines can offer several advantages over free weights.

For one, machines don’t require as much stabilization which means you can focus more on lifting the weight rather than balancing and lifting. Machines increase stability, are relatively easier to use with no prior skill requirements, don’t need a spotter, allowing you to train heavier more safely, and the movements are straightforward (pun intended). (3, 4)

Another benefit of machine use is that they can improve motor skill development, making it an effective prelude to learning and progressing with free weight exercises; which are a must for maximum physical development and performance.

Tip: Use machines that allow a freer range of movement, which many modern pieces of equipment are capable of.

Common Mistakes to Avoid:

• Relying solely on machines and neglecting free weights.
• Using incorrect settings or adjustments on machines, which can lead to improper form.
• Not engaging stabilizer muscles due to machine support.

Key Takeaways:

• Machines offer stability and can be safer for heavy lifting without a spotter.
• They are beneficial for beginners and can help improve motor skills before transitioning to free weights.

4. Drop Sets

Pretty much anyone who has been training for a while knows what a drop set or strip set is. But if you don’t…

It’s a training method where you perform a certain number of reps with a heavier weight until you’ve reached failure. Then you immediately drop the weight and continue to perform more reps until failure again. You can then continue this pattern a few additional times until you’ve reached the desired number of reps.

The idea is to keep cranking out the reps to extend the time under tension and muscle fiber overload. You don’t have to reach failure every time you attempt a drop set but the general concept of “stripping” the weight should remain the same.

Remember, drop sets should not be used excessively as overtraining can occur. The purpose of a drop set is to introduce a different stimulus (shock) to the target muscle/s.

Research shows that drop set training during multi-joint exercise is effective for increasing total work, which is ideal when the goal is hypertrophy and strength increase. (5)

According to ACE research, drop sets increase mechanical and metabolic fatigue, which are both essential components for muscle growth; since it increases acidosis which breaks down muscle tissue and elicits a repair response for new growth. (6)

Another benefit of utilizing drop sets is that this training method increases nervous system activity by enhancing motor units through continuous repetition.

Incorporate drop sets into your workout routine to push your muscles past their previous limits!

Common Mistakes to Avoid:

• Performing drop sets too frequently, leading to overtraining.
• Using drop sets with every exercise in a session, which can be counterproductive.
• Not lowering the weight enough during drops, reducing the effectiveness.

Key Takeaways:

• Drop sets extend time under tension and increase muscle fiber overload.
• Use drop sets strategically and not excessively to avoid overtraining.

For a comprehensive guide, check out: Build Muscle Faster with Drop Sets: The Ultimate Guide. 

5. More Isolation Exercises

If you’re the type who prefers to stick with the basic compound exercises… then good for you! You’ve got the right idea.

But… we don’t want you to leave any gains on the table, so hear us out on why more isolation exercises can help you progress and experience new muscle growth.

Many studies conducted by the American Council On Exercise (ACE) found that the exercises which isolated the muscle the most saw better EMG activity.

One example is the concentration curl, which outperformed the barbell curl in the study because it allows you to isolate the muscle better without involving other muscles.

The triangle push-up came out on top when compared to exercises like the push-down and close-grip bench press for muscle activity. (7, 8)

Common Mistakes to Avoid:

• Focusing solely on isolation exercises and neglecting compound movements.
• Using improper form or not isolating the muscle effectively.
• Overloading with weights, leading to compromised form and potential injury.

Key Takeaways:

• Isolation exercises can target specific muscles more effectively.
• Combining isolation with compound exercises maximizes overall muscle development.

While isolation exercises generally fare better overall for EMG activity, it doesn’t mean you should only do isolation movements. Compound exercises have many muscle-building and strength advantages as well.

Using a combination of both is the best way to achieve maximum results. Learn more in our detailed comparison: Compound vs. Isolation Exercises.

6. Use Full Range Of Motion For The Exercise, Not The Joint

Range of motion is a very misunderstood aspect of training for many because a lot of gym-goers just follow what everyone says is the best way to train, and as a result, they leave gains on the table.

We’ll explain why…

Range of motion for an exercise does not mean range of motion for a joint! You have to find an ideal range that allows you to fully stimulate the muscle and not shortchange your potential for making maximum gains.

Just because a joint can move and extend through its entire range of motion, doesn’t mean this will maximally stimulate a muscle and keep the tension where it needs to be.

For example, (and you’ll see this in the video we’ve provided) during a dumbbell tricep kickback, many people will overbend the elbow and curl the dumbbell before extending the arm back and flexing the tricep.

This is completely unnecessary and it’s a waste of energy. So, it’s important to understand when a muscle is completely activated and when it’s not during a repetition.

Common Mistakes to Avoid:

• Confusing joint range of motion with exercise range of motion.
• Overextending joints, leading to potential injury and inefficient muscle stimulation.
• Using a limited range of motion that doesn’t fully engage the target muscle.

Key Takeaways:

• Optimal range of motion for exercises maximizes muscle stimulation and growth.
• Focus on the muscle activation rather than joint mobility during exercises.

Check out this video where Jeff Cavaliere, MSPT, CSCS explains why using a “full range of motion could be killing your gains”!

For more insights, read our article on Full vs. Partial Range of Motion Training.

7. Do Periodization Training

Periodization involves multiple cycles and phases where each focuses on a specific training goal followed by deloading phases to prevent overtraining.

This method manipulates essentially all training variables to optimize every aspect of an effective training routine, resulting in maximum muscle growth and strength.

Many lifters find that they cannot effectively make progress either because they’re not training hard enough, they’re overtraining, or both. Following an effective periodization program ensures you experience the gains you desire.

Many comparative studies have concluded that periodized training provides strength, body composition improvement, and motor performance advantages over non-periodized training. (9)

But, not all will yield the same results as periodization training should be structured appropriately to elicit desired results.

Common Mistakes to Avoid:

• Failing to follow a structured periodization plan, leading to inconsistent results.
• Not incorporating deload phases, which can result in overtraining.
• Ignoring the need to adjust training variables for each cycle.

Key Takeaways:

• Periodization optimizes muscle growth and strength through structured cycles.
• It prevents overtraining and ensures consistent progress.

Consider Renaissance periodization for an excellent program that is sure to yield results.

For a deeper understanding of periodization, explore our detailed articles: Periodization: Muscle Strength And Growth and Periodization Training: Maximizing Your Bodybuilding Results.

8. Consider A Clean Bulk

Bulking exists for a reason. It works amazingly well for adding muscle quickly. Now, the human body can only put on so much muscle in a certain period, so there has to be a strategy to ensure we don’t gain too much body fat.

The general idea of bulk is to consume a surplus of calories (with an ideal macronutrient ratio); which is conducive to muscle growth. This process does result in a little extra fat gain (it’s hard not to gain muscle and only put on lean muscle).

That’s why we go through a cutting phase afterward to get rid of that extra fat mass, revealing the hard work put in at the gym. Keeping fat to a minimum will make the process easier and stress-free.

3,500 calories are generally believed to equal roughly one pound of bodyweight. So, make sure you’re consuming an ideal amount of calories every day to support the bulking process. (10)

According to research, macronutrient (protein, carbs, and fats) quantities matter regarding body composition, and one study showed that consuming more protein has a protective effect against the accumulation of fat gain in a caloric surplus. (11)

This finding suggests that protein may be the difference-maker for promoting positive changes in body composition.

Common Mistakes to Avoid:

• Consuming too many calories without regard to macronutrient balance.
• Gaining excessive body fat due to improper bulking strategies.
• Neglecting a cutting phase to shed excess fat after bulking.

Key Takeaways:

• Clean bulking involves a calorie surplus with balanced macronutrient intake.
• Effective bulking followed by a cutting phase reveals muscle gains without excessive fat gain.

Check out our awesome bulking guide for more information on how to do an effective bulk.

For more strategies on bulking, read Lean Bulk Macros: How to Bulk Without Getting Fat. Additionally, our TDEE Calculator can help you determine your Total Daily Energy Expenditure.

Final Thoughts

We hope you found this information helpful for your training progress. Implementing these techniques/methods (if you haven’t already) will make a noticeable difference.

You don’t have to do everything all at once, so just incorporate one or a few at a time to start. Just make sure you’re practicing these techniques/methods safely and properly to reap the benefits while avoiding injury.

Continuing to make progress is entirely possible even if you’ve hit a plateau but it’s vital that you change things up a bit every now and then to force new growth!

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