Get it Done Fitness

As with the pause insertion idea, another step you can take when you plateau is to alter the tempo at which you complete the exercise within a given set.

For example, begin your squat set with 3-5 reps where you use a 3-2-3 tempo (three seconds to lower, a two-second pause, three seconds to rise), and then move into a more typical 2-0-2 for the remaining 3-5 reps.

Note that when you are using this format, reduce the weight because the nature of the exercise will be extra intense.