If you’re an avid weight lifter then chances are you’ve reached that point where you feel like you’re killing yourself in the gym (over training), going as hard or harder than you’ve ever gone before and somehow you’re just not seeing the desired results.

I feel your pain, I’ve been there on more than one occasion. If this is happening to you, then you’ve most likely been doing the same workout for too long.

Realistically it’s probably a good idea to be changing your routine up every month in order to get optimal results. I don’t change that often even though I should, the problem is I find a workout/routine that I like and just want to keep doing it.

On the same token though I really like feeling that burn during the workout and the soreness the next day. If you’re like me and you want to keep doing tough weight training workouts with similar exercises but still want to shock your muscles into shape and keep things from getting too repetitive, then read on for a few tips that I’ve found pretty enjoyable/effective.

Speed: Try adding a couple of exercises to your workout and still do it in your usual time, or take your current workout and just take less time between sets.

Cutting down on the recovery time for your muscles between sets is a great way to get them in shape. Additionally, it keeps your heart rate at an elevated level which helps with fat burning and toning.

Dropsets: This is a favorite of mine because it allows you to get the muscle building that goes along with lifting heavier weights, and still gives you the burning and toning that accompanies high reps with low weights.

There are a couple different ways I use this technique. Let’s take bicep curls as an example. If I normally do four sets, increasing weights each time, I’ll do that same routine, but after each set I’ll immediately take like 15 pounders and just bang out as many reps as I can.

Sticking with the bicep curl example, if you have a curl bar you can add/subtract weights from, then load it up with the most weight you want to lift. Do that max set then immediately drop some weight off and do your next set, drop more weight and do another set etc. until you’re finished.

I started doing the immediate drop set technique, and within a couple weeks I noticed improved definition, endurance, and strength, especially in my arms and shoulders.

Negatives: These are something that I’ve really just been turned on to recently, but you can tell right away that they make for a tough workout.

In order to build up your muscles, you first need to tear them down. The eccentric (or lowering) phase of exercises is when your muscles and cells lengthen and break down.

This allows for greater muscle growth during the muscle repair period. Additionally, you should be lowering or dropping weights quickly in the first place because you risk serious injury.

If you want to find out more about negatives then you can check out these articles.

These are only a few techniques I use to change up my routines and keep my body guessing. Keep in mind however that I only use these to hold me over until I’m ready to fully change my workout.