If you are feeling like you’ve hit a wall with your training, try the super high volume world of German Volume Training. In a nutshell, it is 10 sets of 10, all out, of the basic exercises.
For example, on leg day, do 10 sets of 10 for squats, leg curl and calf raise. That’s an easy 300 reps and should only take you an hour. It’s not easy and it’s a challenge to keep your focus for that long, but you’ll be feeling it the next couple of days.
Other exercises you want to include – bench press, military press, barbell curl, pullups (if you can do 10 sets of 10 chinup, even better), barbell shrug, skullcrushers, close grip bench or dips, wrist curls. The goal is to take the compound movements for each muscle group and perform 10 sets of 10. You can add or remove exercises as you feel comfortable.
Be ready for a shock to the system and a new level in your training and mindset.