Are you looking for another way to progress that doesnít require adding more weight to bar? Are you stuck and stagnate? Well give Density Training a try. If you don't, I guarantee you will hit a plateau.
Density, as it pertains to resistanct training, is amount of Work performed per unit time. And yes, ďtimeĒ is critical here, because it's variable we're going to manipulate to ensure Progression, and a simple one at that.
(By way, Work equals Force X's Distance, and when we're talking engines and sports cars, it's called "Horsepower." I mention this, because everyone knows that, a bigger engine with more cylinders produces more Horsepower, all else equal. Same with your muscles.)
I wonít go into why Density Training works, other than to say it preferentially targets Intermediate Twitch Muscle Fibers, and also nutrient delivery / waste removal systems associated with these fibers, which means that these fibers and these systems will hypertrophy in response (sorry for science speak!). If youíre more curious about mechanism than that, you can buy my Advanced Training & Nutrition Guide, where I do go into a little more detail, while at same time, keeping it in laymen's terms. For now, hereís workout:
Letís pretend itís your day to train biceps. Hereís what you do:
You will perform Standing Curls (I like doing these with an Elastic Band rather than a dumbbell).
1) Select a load (or a color with bands) such that you think you can perform about 15 reps on your first set before reaching failure (where failure means that your form isnít PERFECT anymore, not what you can cheat up with a backward lean to shame tower in Pisa). The exact number of reps you get isnít important anyway, only that itís over 8 reps at least.