I’ve been using a certain technique for the last two months which has given me great results, which I would like to share with you.
When you are an advanced lifter, any gain in strength is a victory, even if it’s an improvement of one repetition. Just remember weight training is all about increasing strength and increasing strength one step at a time, one repetition at a time.
If your rep goal is 10 repetitions with a certain weight, but you have been on a sticking point and you can only do six repetitions and no more try this technique: Do 10 repetitions anyway, by any means possible.
My favourite way of doing this is training to failure then resting for a short time that’s just enough rest to enable your fatigued muscles to complete another 1 repetition. Repeat it again, until you get 10 repetitions. This short rest between repetitions may vary between the types of exercises, but should range between 5 – 10 seconds. This is called “rest pause training after failure”. Try this intensity technique for one or two months and watch your repetitions before failure increase.