I have been working out now for 15 years. And there are three techniques I have used to get over any stagnation in growth I am experiencing. Those techniques are named supersets, tri-sets, and giant sets.
Supersets are a weightlifting technique where you do two exercises back to back without rest in between. So an example, if you are doing a chest and back day split. A set would be barbell chest presses with bent over barbell rows. You can also do a superset hitting different parts of the same body part. For example, on arm day you would combine skull crushers with dumbbell curls to conclude one set.
Tri-sets are similar to supersets but instead of combining two exercises for a set, you combine three exercises for one set. An example would be doing shoulder day you choose to combine dumbbell shoulder presses, front dumbbell raises and rear delts for one tri-set. Once again you can focus on one body part or multiple. It’s all up to you fitness goals and schedule.
A Giant set is similar to supersets and tri-sets, except instead of two or three exercises you will combine four or more for one set. An example would be to combine squats, lunges, calf raises, and hack squats. This would be a complete giant set. And just like a super set or tri-set you can stick with one body part or mix them together to fit your fitness goals.
In conclusion these three techniques are good for getting over a hump in muscle growth or increasing the intensity of the workout to meet your cardio and weightlifting goals. These techniques are proven to increase metabolism and shorten your workout schedule in regards to time out your day and days out your week. Just be careful to not use these techniques endlessly. Mix it up. Every 90 days take a week off from lifting weights and switch your routine so you don’t overtrain.