The MF Bag of Muscle Tricks

By Alwyn Cosgrove, C.S.C.S.

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If you've hit a lifting plateau, you know how difficult it can be getting over the top and continuing the climb for more muscle gains. That's why MF asked me to open the vault and pull out my heaviest hitters: 10 training techniques designed to ensure you won't fail again in the pursuit for more muscle.

Here's what to do: Incorporate any of the following techniques into your workout regimen with virtually any exercise you perform -- but only for four weeks at a time. Since each is so effective, you'll be tempted to stick with the first one you try. Don't. Instead, trade one method for another every four weeks. This will help prevent plateaus and take your size and strength levels to an all-time high. The added bonus: You'll never get bored.

Whether you're stuck in a long-time lifting rut or you simply want to add another weapon to your workout arsenal, these methods will help you make the fastest gains ever, in the quickest time possible.

1. The 5% Method
How to do it: Choose the heaviest weight you can lift eight times (your eight-rep max) and do four sets of seven repetitions, resting three minutes between each set. Do the same for your next two workouts (do one workout every five days), but increase the weight by 5% each session and decrease the reps by one. In your fourth workout, do seven-repetition sets again, but use the weight you used in your second workout. You'll be 5% stronger than when you started. Here's an example:

Workout 1: Do four sets of 7 reps with 100 pounds.
Workout 2: Do four sets of 6 reps with 105 pounds.
Workout 3: Do four sets of 5 reps with 110 pounds.
Workout 4: Do four sets of 7 reps with 105 pounds.

Why it works: By always increasing your weights or the reps, you'll improve a little each workout for a dramatic cumulative effect.

2. Diminished-Rest Interval Training
How to do it: Time the rest you take between sets in your current workout. In each subsequent session, try to perform the same total number of sets and reps, but reduce your rest periods by five to 10 seconds each time.

Why it works: This forces your muscles to recover faster between sets, which stimulates growth.

3. The Patient-Lifter's Method
How to do it: Find your two-rep max and do six sets of two repetitions, resting two minutes between each set. In your next workout, try to perform six sets of four. You may be able to get only three sets of three, or three sets of two, but keep repeating this workout until you can perform four repetitions for all six sets. When you do, your two-repetition maximum will now be your four-repetition maximum, so you'll be able to lift more at any repetition range.

Why it works: Most guys hit a plateau because they train with the same weights and reps for too long. This method shocks the body to trigger fast results.

4. Back-Off Sets
How to do it: After performing 2-4 sets with your six-rep max, perform a higher-repetition set with lighter weights, known as a back-off set. Drop the weight by 40% and do as many reps as possible, performing them as quickly as you can. For example, say your first and second sets were six reps with 100 pounds. Do set No. 3 with 60 pounds for as many reps as possible. (You'll be able to complete more repetitions than you'd usually get with 60 pounds.)

Why it works: The nerves that stimulate your muscles are already "excited" from your heavy sets, so they're psyched up to do more work than usual. Doing the back-off set forces your muscles to work harder than normal, sparking muscle growth.

5. Partials
How to do it: Choose a weight that's about 10% to 20% greater than your six-rep max. But instead of doing a full repetition, lower the weight about one-fourth of the way down before lifting it back to the starting position. Do 3-4 sets of 4-6 repetitions, resting three minutes between each set. (Use a spotter.) Follow that up with 1-2 regular sets of 4-6 repetitions using a weight that's a little heavier than the amount you could normally lift for 4-6 reps.

Why it works: It preps your body for heavier weight because it allows you to overload the part of the lift where you're strongest, without being limited by the portion of the movement where you're weakest.