Would you consider yourself to be more of an advanced exerciser? Are you someone who has been hitting the gym for two to three months and is now looking for a new way to challenge your body? Advanced exercisers need to constantly be striving to find new ways to challenge their body. Otherwise, the chances are good they’ll be hitting the dreaded progress plateau in no time. The good news is that there are many techniques out there that can make this possible. Let’s look at a few strategies for you to consider. Pyramid Sets The first advanced method of training is the pyramid set. Pyramid sets are going to have you working across a variety of different rep ranges, calling you to use different levels of weight. This is advantageous for your program as it’ll allow you to work strength, hypertrophy, and endurance all at the same time. Plus, it creates plenty of variety with your workout program, ensuring that your muscles never become bored. Most often you’ll pyramid with sets of 6, 8, 10, and then back down again to 8 and 6 reps. If you prefer, you can also start a little higher, doing sets of 8, 10, and 12 reps, and then pyramiding back down. Reps For Time The next technique that you can use is reps for time. This has you performing as many reps as you can in a set period of time. So for instance, rather than doing 10 reps and then stopping, you might do as many reps as possible in a 60 second time frame. Then you’ll rest before repeating this again. Reps for time is an excellent way to build muscular endurance and to help increase your ability to withstand fatigue. Slow Training Finally, the last advanced technique that you might want to try out is slow training. This involves changing the tempo pattern of the exercise you are doing so rather than taking two to three seconds to lift, a brief pause at the top, and then two to three seconds to lower, you extend those ratios. You might take four to five seconds to lift the weight, pause for two seconds at the top, and then another four to five seconds to lower the weight again. This will increase the total time under tension being placed on the muscle, which can evoke a stronger growth and strength signal. Keep in mind that slow training can be very taxing on the body, so add this in sparingly with your workout routine. So there you have three advanced ways that you can shake up your workout routine, challenging your body to the next level. Don’t attempt all three of these at once, but rather, add them to your workout routine one at a time as your body adapts and continues to need challenge.