Exercises or food you ranked high at some point may not be serving you anymore? It’s time to reevaluate what you lift and put in your mouth.

If you’re in a training rut, employ some of these ideas to move the needle again in the right direction. Try each for a few blocks!

The trick is to get the right combination for the muscle or the area of the muscle you are working. Inside I have the best supersets for each muscle group and some crazy options — just in case you want to go psycho and do something that everyone else doesn’t have the balls to do.

1. Incline Bench Press 2. Banded Dumbbell Flat Bench 3. Dips with Chains and Machine Flyes 4. Shoulder Press and High Lateral Plate Raises 5. Machine Laterals 6. Rear Delt Swings and Close Grip Bench — click to see the sets, reps, and equipment I used for this chest, shoulders, and triceps workout.

These are my five favorite methods for achieving ridiculous quad growth and smashing through the dreaded ‘why won’t they grow’ barrier.

We’ve had great success devoting three weeks to volume in transition from and to competition prep with this 2-on/1-off/2-on/weekend-off setup.