SHORT AND HEAVY...

Think lifting a weight just means moving it up and down? Okay, technically it does. But there are a lot of different ways to approach that moving! Confusing your muscles by trying something different forces them to work harder to adapt.

Try doing short and heavy sets in which your load is heavy enough that you can do no more than five reps. Other options include  super slow sets (count to five as you extend and then again as you contract), isometric holds (holding the weight in a contracted position without moving it), and drop sets (starting heavy and moving to lighter weights until you are fatigued).