Training Variety

One important factor to consider while training is variety during  training sessions. This is critical to avoiding boredom and staleness. Your body gets used to any type of training, even training with maximum intensity and stops improving. This is due to the fact that it is much easier and efficient for your body to expend less resources and remain at status quo than use energy and nutrients to build more muscle. Your body also desires to keep its fat stores available for use in an emergency so it struggles to retain all fat on your body. 

I would suggest the following strategy to restart your progress with regard to muscle growth/increase:

Weeks 1-4 take all sets to total muscular failure

Weeks 5-10 take all sets to 2 reps short of total muscular failure, add 2-3 total sets to all body parts

Weeks 11-16 take half of all sets to total muscular failure; the rest 1 rep short of total muscular failure,reduce set volume per body part to 1 set more than you normally perform with maximum intensity

Repeat cycle

This is a type of periodization for HIT that causes your muscles and central nervous system to stop being used to maximum intensity training. Due to the lower intensity/higher volume stages, your gains will generally stall during these portions but will accelerate as you increase the intensity and reduce the set volume again. Since the increase in set volume is limited to an increase of only 2-3 total sets per body part, you won't overtrain.





www.personal-resistance-trainer.com