In order to avoid capacity, we must resort to techniques for increasing the intensity of training. Training is the most important component of the training trine - nutrition - recovery, but also one that can bring immediate benefits to the one who manages to harmoniously combine the stimulating factor of the training with their catabolic effect.

The first change to the training plan they propose to those who have years of training consistently and seriously and who believe they have reached the biological limit of the body, that is to say the maximum level of muscle development without the use of stimulants such as anabolic steroids or growth hormones, is using techniques to increase your training intensity. This change can be done without affecting the general training plan, ie the number of days to go to the gym, the division of muscle groups by day, the number of series and repetitions performed.

The most effective techniques for increasing the intensity

Muscle replenishment - that training method by which a particular muscular group is pre-empowered using an isolation exercise for that group, before performing a basic exercise (compound) for that group.
Muscular post-muscular training - that training method by which, after performing series with few repetitions and high weight, runs without a break, series with a large number of repetitions and low weight.
Pyramid Series - Performing an exercise starting with small-mass series and a large number of repetitions and finishing with heavyweight series and a small number of repetitions.

Pyramid breaks - that training method that gradually reduces the rest time between series with a predetermined weight.
Progressive Load Series - that training method by which, in an exercise, progressively increases the weight of the series, and the number of repetitions remains constant.
Series with regressive load - that training method that, in an exercise, lowers the weight of the series and the number of repetitions remains constant.
Decreasing series - series in which repetitions with decreasing weight are performed until muscle exhaustion.

Giant series - that training method that performs two or more different exercises without pausing between them for the same muscle group.
Supersets - that method of training that performs different exercises, one after the other, for two or more muscle groups.
Antagonist supersets - supersets performed for antagonistic muscle groups.
Forced repetitions - Repeated assisted (assisted) by a partner, with constant weight to muscle exhaustion.

Interrupted reps - Repeats done by stopping the movement for a specified time at a certain point and then completing the repeat.
Negative (excentric) repetitions - repetitions where muscle contraction focuses on the negative side of the movement (when the muscle lasts).
Timed reps - Repeats performed at a preset pace.
Partial repeats - incomplete reps, only on a certain part of the movement.
Squeaky repetitions - repetitions made without regard to strict execution, using body balance or inertia of weight used.