#3 Increase Your Time Under Tension
The longer a muscle works to sustain an exercise, the more potential it has to break down and rebuild itself, becoming stronger and fuller. The eccentric part of the rep, which is the returning component of every exercise and is often disregarded, is one technique to do this.
#4 Add Isometrics
You're missing half of the exercise—arguably the most critical aspect of the lift—if you're benching and letting the weight crash down on your chest before pushing the bar back up. Instead, if you control the weight during the eccentric phase—in this case, the downward movement of the bench press—your muscles will have to work extra hard to keep the movement under control, and that's when you'll notice the big gains. An eccentric phase of 3-4 seconds is normally recommended to increase muscular hypertrophy, depending on the exercise and also taking into account the rep range and weight.
Exercises in which you hold your body in a fixed position are known as isometrics. Adding a pause to your bench press or holding the barbell just above your chest for a 2-second count before lifting will help. If you want to maximize your growth potential, you must include isometric holds in your regimen.
To begin with, it teaches you how to strengthen your mind-muscle link and isolate muscle parts more effectively. You can pinpoint which muscle is being worked throughout each segment of each workout, which is critical if you want to see that muscle grow. Second, it reduces momentum, allowing for more efficient contractions and muscle fiber breakdown.
#5 Change the order of your workouts
Exposing your muscles to diverse lifting patterns is another approach to add diversity to your training. You can compel your muscles to operate in new, challenging ways by altering up the order of your exercises from time to time. This goes hand in hand with the range of exercises. Focusing primarily on the main exercises, such as the squat, bench, deadlift, overhead press, snatch, and clean and jerk, with little to no emphasis on supporting muscle groups, can lead to plateaus or even injury.