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Message: <blockquote data-quote="AJ²06" data-source="post: 2827324" data-attributes="member: 569001">1. Identify WeaknessesEvery guy, on every lift, has a sticking point: that part of the move at which he's the weakest. Find yours and strengthen it, and you'll be able to lift heavier weights, which will make your muscles work harder and grow faster. Your weak link is easy to locate: It's the point at which your movement starts to decelerate.The fix: "Partial overloads," an idea from Alwyn Cosgrove, C.S.C.S., a trainer and the owner of Results-Fitness in Santa Clarita, California. Set a pair of pins in a power rack, level with your deceleration point, so you start at your weak spot. Place the barbell on the pins and perform the exercise in the shortened range of motion. For virtually any lift, follow these guidelines: Do one set of 10 repetitions lifting about 70 percent of the maximum weight you can lift one time. Rest 3 minutes, then increase the weight by 10 to 20 percent and crank out two more sets of six repetitions.Example: In the bench press, you'll start at the slow-down point — about two-thirds of the way up, for most men. Each time you complete a repetition, allow the bar to rest on the pins for 2 seconds, then repeat. Wait 3 minutes after each set, and then finish with a full-range set of six repetitions.2. Think Small"Most men try to increase the load by too much, and stall their training programs as a result," says John Williams, C.S.C.S., co-owner of Spectrum Conditioning in Port Washington, New York. Adding too much weight too fast disrupts your muscles' adaptation process, which should be gradual. A psychotherapist might call it baby steps. We prefer a much cooler term: microloading. It's the simplest way to see immediate gains when you're stuck in a rut.The fix: Increase the weight by the smallest amount possible. This guarantees progress. "Psychologically, increasing your weight more frequently is tangible proof that you're making progress," says Williams.Examples: Use 1 1/2-pound PlateMates for dumbbells ($15 at fitnessfactory.com) instead of jumping up in 5-pound increments. On the barbell, use 2 1/2-pound plates instead of the 5- and 10-pounders you'd normally add on.3. Do MoreHormones regulate almost every physiological process in the body. Stimulate the release of hormones through exercise and you'll improve body composition and performance, says Jeff Volek, Ph.D., R.D., an exercise-and-nutrition researcher at the University of Connecticut.The fix: Start hormones flowing by doing more total sets and repetitions, and limiting rest periods to 60 seconds. But restrict this to a single exercise and switch moves every 4 weeks to avoid overtaxing your body.Examples: Decide if you're going for size or strength. For size, do five sets of 10 repetitions with a weight that's 55 to 65 percent of the amount you can lift one time. For strength, do five sets of five repetitions with a weight that's 85 to 90 percent of that amount.</blockquote>

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