Many of us know that the best rep scheme for hypertrophy (muscle-building) is around 8-12 reps. However, your body will eventually adapt to the routine if you do the same thing over and over again. So, if you’ve been curling 30-pound dumbbells for 3 sets of 10 for the last three months and haven’t seen any changes, your program needs some help.
Start by bumping up the weight. If you start to fail sooner than you’d like, grab a buddy and have him or her help you on those last few reps. You can also try using bigger weights for fewer reps early in your workout, and then progress to lighter weights for more reps as you fatigue. Try finishing your last set with a dropset or negative reps to deliver better results—and an enormous pump!
The point of pushing your muscles past failure is twofold: most importantly, it helps your muscles adapt by becoming bigger and stronger, and secondly, pushing past failure means you’ll avoid those annoying plateaus.
4) Use supersets
You want a sick pump? Do supersets. Supersets are a technique which calls for you to do two exercises back-to-back without resting. One of the best ways to employ this technique is to do a triceps exercise and follow it immediately with a biceps exercise or vice versa. By using this technique, you stretch one antagonist muscle group while contracting the other, which brings more blood to the muscles and sparks new growth.
Supersets are also great because they save a lot of time. The limited rest means you get through your workout faster, leaving more time for showing off your growing guns.