Many people (including myself in the past) just go through the motions when training. They have their program or routine that they follow to a “T” and never increase their weight, change their intensity or push for extra reps. If you’re wondering why your body isn’t changing, why you’re not getting stronger or your muscle endurance has plateaued, this is why.
If your program calls for 3 sets of 10 reps and you can actually hit 10 reps without a struggle, then you need to increase the weight. Using this method alone will change your entire workout greatly and you will be able to tell the difference the next day.
The point is we are not doing this to go the gym just to get your workout done. We are here to make a change. We are here to do whatever it takes and work as hard as possible to achieve that change.
Another method I like to use to create change is pushing the movement you are doing to another set or two. This means if you are doing dumbbell shoulder press 3 sets of 10 reps and after the 3rd set you feel good then throw in another set or two. If you have a really good mind/muscle connection and you feel a really good pump, why stop? I’m not saying to do 10 sets or add a few sets and skip the next movement; if you are feeling it, add an extra set and move on!