Increase workout intensity
For beginning or intermediate lifters, sticking to basic training principles might be the best approach because the muscles likely have yet to adapt to even the most rudimentary lifting methods. But after a time-whether it be six months, a year, or even two years-your body will require more aggressive modes of training in order for you to continue to see increases in muscular size, strength, and endurance.
Increasing intensity is the key, and the longer you’ve trained, the more creative and innovative you’ll need to be to make your workouts more intense. Hence, many of the following advanced training techniques are specifically recommended as a means of boosting intensity, whereas others provide a new stimulus to promote continuing results.