If your workouts feel stale, or you’re stuck lifting the same weight for weeks, it’s not always about training harder — sometimes it’s about training smarter. Here are 7 methods (backed by fitness‑science and expert guidelines) to take your workouts up a notch and force your muscles to adapt and grow.
Progressive overload — gradually increasing the demands on your muscles — is the foundational principle behind real strength and muscle growth.
You can apply overload in several ways: increase weight; add reps; add sets; slow down reps to increase time under tension; or reduce rest between sets.
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