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Are you familiar with the term "plateau"?
During the training session there comes a point in the life of every trainer when they think that they are working their best but getting no output. During the plateau phase you need to bring some changes and first thing you need to do is to bring some change and you have to analyze your whole program and ask a question from yourself that are you doing the whole program on the regular basis and normally how many times I tried to change my whole routine of work? What kind of diet plan I am following and how much time I am giving to sleep?

In most cases you are in you follow the whole program for the period of three months but still you didn't get your desired result and reason behind is, that your body is not getting the proper nutrients which are required for the proper growth of the body muscles. If you are facing the problem because of the nutrition then this problem can be easily solved with the help of supplementation but if you are following the whole program for period of more then three months then you need to give shock to your muscles as it will help your muscles to grow properly. It's really workable if you will bring a change in your routine after every three to four week in order to make your muscles stronger. In body builders language this term is known as muscles confusion. In this article you will get the list of different ways through which you can work through the process of muscles confusion. Try using these techniques and you will feel a huge difference in the overall result.

Focus on the muscle

The first and foremost thing is the Focus on the muscle. It's the most important step that most of the body builders perform to buildup their muscles. It's basically the mental exercise and it will help you in doing the proper concentration on specific type of group of muscles which you are trying to build. Let's take an example of bench press buts it's applied for all kinds of lifts which start from lying under the bar and completing all the exercises which your mental ability. Now you have to think that which muscles area need you to work on first and then start with lifting off the bars and start the contraction process of your chest muscles for pressing the bar. After this step you need to add some weight to the bar but don't only focus your attention on pressing or adding up the weights but try to concentrate on the flexing the muscles. The whole bar's movement is dependent is produced because of the contraction of the muscles as we can take the example of lat pulls when you are pulling down just think about the fact or consider them as hands simply hooks. Don't loose your focus by keeping your attention only on pulling down the bar but imagine in your mind that you are pulling your elbows down towards the floor and the bar is coming in the downward direction and the reason behind this is, because your wrist is attached with it.

Varying intensity

Second important thing that you need to remember is varying intensity. Varying intensity means that for a change you can even give yourself a challenge and put some more exercises into your work routines without taking the extra time or you can try to complete all your exercises in less span of time.

Heavy and light days

It will give you much recovery time at quick rate. Third important point that you should need to remember is heavy and light days concept as the best way to make your muscles into the shock training is by making the selection of heavy and light days as we can take the example as you can select the option of doing 3-4 reps during your light days and try to put the weight as much as you can during your heavy days training session up to 12-15 reps. Now if we talk about the rest between sets as its compulsory as well for the purpose to bring some change and it will be better if you will bring some more rest phases if you are doing exercises with some large muscles group and if you are doing the less hectic exercises then you need less time for rest.

Forced reps

These days forced reps is becoming more popular .In forced reps you have to lift more weight and you need to lift all the weight by yourself or you can take the help of your partner to finish the set of your weight lifting. It will be good for you if you will complete this forced rep session during the heavy days and when you are almost at the stage of failure and you required only a little help to finish your last rep session.

Partial reps

Another way to burn your muscles is through the partial reps. When you are doing the exercise in which you are doing only the bench press partially, you normally lift the weight four inches above from the level of your chest. It will work in a great way if you will be using it in the form of compound set with the dumbbell bunch or with the help of incline fly. This method goes for all the other exercises that you are doing as well. It will be good to do only the first half of the rep and it will be better not go for the squats as it will be totally wastage of time.

21's

Another part of partial reps is know as 21's so it will be lot better to do only the first session of one full motion for the period of 7 reps instead of doing the full motion of the complete full rep and after finishing it go for the second half for the 7 reps.

100's

Another name used for the 100's is killer exercise.100's is really effective for building up muscles if you are doing it in the form of bench. In 100s you simply lift the weigh and in your view you can lift the weight for one hundred reps duration for continuous period of time. It will be better if you will do this killer exercise at the end of all the exercises because you are totally exhausted at the end and lot of glycogens are stored in your body and they all are building up the lactic acid in your body and because of this storage your body start building up your body muscles and they finally start their growth. Now most of the body builders are well aware from its effectiveness and as large amount of blood is accumulating into the muscles resulting in the form of tearing of muscles under the muscles fiber because of the factor of pressure buildup.

Isolate

If you will isolate your muscles then it will also build your muscles and the best way of for doing isolation by doing the leg extension as it's the great workout exercise for your thighs muscles.

SHOCK TECHNIQUES

Isotension

Do you know that what is isotension? Isotension is continuous process of muscles contraction and relaxation during and before your carry your workout session and even during the sets of your whole workout. One of the general examples that you can take is when you press your palms during the chest exercise session.

Isometric

Another term is Isometric in which there is partial use of motion is involved. The main force that works behind this all method is the total amount of weight that you are going to lift. You should make sure one that your spotter is quiet nearer and closer to the bar almost 6 inches or so. Dont get squeeze for more than the five times or for six reps and you will only move yourself down for the few inches only. It's the most important step in building up the muscles strength.

Negative reps or eccentric motion is that, when you are putting the whole weight lowered to the floor and in order to do the good healthy exercise with negative reps then you can do it with the straight bar curls. Your whole focus should be on lifting the weight and try to create the stressing effect on your muscles as much as you can. If you are trying to do the exaggerative in negative way then it will hardly take your eight seconds for lowering it and it will take your two seconds to raise the whole weight again in the upward direction when you will be doing curls.

Slow reps

It will be great fun when you will be doing the slow reps because when you are holding a little weight you can do each and every exercise very easily in relaxing slow motion. When you are doing slower moments it will take away the effects of the faster movements and it will force you to do the negative reps in slow way and it will be great change or pumping effect for you but we are not here to create any kind of pumping effect over here and we are here for building up the muscles of our body. So it will be better to do all these pumping exercises only at the end of the session because it will give you more fatigue and you will not be able to build your muscles stronger which your muscles actually need for contraction.

Break the bar

In order to achieve all of your goals you need to break the bar and it's the best replacement exercise which you can do for lifting up the weight and it will help you in building up your body muscles in much better way. With this exercise you will be getting more anabolic benefits by putting the weight on yourself other then using that poundage plates. You can take the example of holding weight as by gripping the bar in normal width as normally you hold it with light grip, so hold the bar tightly as much as you can when you are lowering the bar and pushing it. When you are pulling it trying to squeeze it, just compact your hands toward in each other directions and try to turn the bar. Its really good exercise for putting stress on your triceps and it will help in building them stronger.

Cheating is another term which is used in building your muscles strength. By keeping good form of your muscles is of the most important method to stay healthy so you should keep yourself away from this type of practice.

Pyramid reps

In weight training the most common term is the pyramid reps as most of the body builders normally lift up the weight up to 300lbs during the session of bench press. If you have just started your training session then you should carry on this with the set of 225lbs for the duration of one and later on you can continue till 285lbs for one set and with the training session you can increase it till 300lbs for 3 to 4 sets and then you should be finishing the exercise again with the set of 225 and try to do the reps as much as its possible for you to do.

Heavy duty

After warning up or after your normal workout session you normally go for the heavy duty training session. In order to build the overall strength of your muscles you should go for the burnout session.

Burn out

Once you are done with all these exercises you need to go for the warm-up session and do the isolation exercise and it will more better for you if you will be using the light weight during your burn out session. This exercise will be beneficial for you in the end because you will not be having enough energy for doing another kind of energy for breakdown of the muscular tissues.

Staggered sets

For developing the undeveloped area the kind of exercise used is known as staggered sets. Prioritize It's really important if you will prioritize your whole and it will be good if you will be putting your more focus on the weak area and which needs your more attention.

Supersets

You should figure out the work order and you have to fix particular sequence through which you will be lifting up the weight. You can perform the supersets in two ways either you can perform the superset with the similar muscular group or you can perform it with the help of opposite group of muscles.

Stripping weight

Another method which is really effective for building up the muscles of the body is stripping weight.

I go/you go

Another exercise that you can perform is I go/you go. It will be a source of great fun when you will perform this exercise when you and your partner will be performing this exercise together and if both of you are having the same muscular strength. If you are performing the exercise of bar curl and if you are done with your session then you will remove the weight from your hand to your partners hand and then he will be doing the same exercise and you can go for the back and forth motion until one of you just get tired after performing this exercise. You can start by doing one and then two, three and later you can carry on this till 15.It's really very helpful in working with your overall body fatigue.

Peak contraction

Don't develop the habit of stripping weight all the time because it's just for giving shock to the muscles. For encouraging the growth of the muscles you can go for the peak contraction exercise.

Pause

There should be pause session when you are doing the exercise as it will help you in building up your stamina. The most important factor in muscles gaining is the rest and the rate gaining muscles strength is on its peak during the session of deep sleep. When we are sleeping especially during the session of our deep sleep, our body performs most of its functions.

Rest

For body builders it essential to take the sleep for 8 eights hours as its so important for muscles to grow in proper way and our body grow during the deep sleep session and its important to do give rest to or body and proper time for growth of muscles.