Try the "Shock Treatment" by Dr. Timothy Scheett when you've stopped growing.

The 4-8-12-16-set program ›› For this workout, select weights that you can perform just under failure for the amount of reps for each set. Following a warm-up, perform 4 reps, rest two minutes; perform 8 reps, rest 1.5 minutes; perform 12 reps, rest one minute; then perform 16 reps.

Warmup then

Perform 4 reps, rest 2 min;

perform 8 reps, rest 1.5 min;

perform 12 reps, rest 1 min;

then 16 reps.

Source:
"Shock Treatment." Muscle Body Magazine. N.p., n.d. Web. 17 May 2013.

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Try Tri-Sets for New Muscle Mass Gains

Have you stopped growing? Or are you just bored with your current program? Well, Tim Scheett may very well have the answer. Tri-Sets.

Tri-Sets provide the lifter with a very specific set of exercises that ramp up the intensity of the workout on a particular muscle group.

For example on backday you would:

Tri-Set 5 10 20
Bent-over barbell row 5
Pulldown 10
Straight-arm pulldown 20

Your rest period should only be long enough to move to the next exercise.

The first exercise after a good warm up should be a heavy compound movement. The second exercise should be heavy enough to make you work through a hypertrophy rep range. The final exercise should be 20+ and a single joint isolation move.

Do 2 – 3 rounds of a Tri-Set and feel the new gains.

Source:
5 10 20 TURN UP THE HEAT ON LAGGING BODYPARTS TO UNCOVER NEW GROWTH. Scheett, Tim. Joe Weider's Muscle & Fitness, Dec2003, Vol. 64 Issue 12, p100, 4p, 1 Color Photograph

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Increase Your 10 Rep Max (10RM) with the Rest Run Down Method by Timothy Scheett

This table outlines the rest-period progression of the program. 

Legend for Chart: 

A - WEEK

B - SETS

C - REPS

D - REST (SEC)(*)

A   B    C    D

1   10   1    90

2   10   1    75

3   10   1    60

4   10   1    45

5   10   1    30

6   10   1    15

7   10   1    10

8   10   1     5

9   1    10    0

START: You can bench-press 225 pounds for 3-4 reps. Do 10 sets with 225 pounds for one rep, taking 90 seconds rest between sets on Workout 1, decreasing rest intervals by 15 seconds each

workout, and later by five seconds. 

FINISH: You can bench 225 pounds for 10 reps.

Source:
ONE REP TO GROW. Scheett, Tim. Joe Weider's Muscle & Fitness, Jan2004, Vol. 65 Issue 1, p90, 4p, 2 Color Photographs

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Are you still doing 3x10 or 3x12 rep set schemes? Try these.

Warm up with 25 percent of your 1 rep max or less - 5 or 10 repetitions



Then try rotating other schemes. Lower rep heavier weight schemes require 2 minutes or more rest between sets.



Sets x Reps

2x12

5x5

5x6

5x2

4x10

4x12

10x3

10x10

12x2

8x2

7x5

7x3

6x6

8x8

15x4

1x100

Or these rep schemes.

5 4 3 2 1

4 8 12 16

10 8 6 4 2

10 10 8 6 6

8 6 4 5

8 6 4 2 20

10 8 5 15

12 8 8 15

12 10 8 20

12 12 10 8 8

15 12 10 8

15 12 10 8 6


20 15 10 5

20 15 12 8 5

20 15 12 10 8 6 4

20 20 15 12 10 8

30 20 10

50 30 20



Or maybe a program like:

Wendler 5-3-1

Scheett Shock System - 4-8-12-16-set Following a warmup, perform 4 reps, rest 2 min; perform 8 reps, rest 1.5 min; perform 12 reps, rest 1 min; then 16 reps. 

Tri-Set 5 10 20
Bent-over barbell row      5
Pulldown                          10
Straight-arm pulldown     20

You can rotate weekly or follow a plan for 4 to 8 weeks then switch it up. Increase weight slowly if on a pyramid scheme. Say 2.5 to 5 pounds per set or even per session or week. Time in the training is more important than fast gains. Fast increases in weight equals the higher potential for injury.



Think years. For the natural bodybuilder 1 to 2 pounds gain of solid muscle per year is awesome.

Table 1. Sample protocol of Undulating Periodization in a 16-week mesocycle (Kraemer & Fleck, 2007)

The protocol uses a 6-day rotation
Monday 4 sets of 12 to 15RM	Monday 4 or 5 sets of 1 to 3RM
Wednesday 4 sets of 8 to 10RM	Wednesday Power day
Friday 3 or 4 sets of 4 to 6RM	Friday 2 sets of 12 to 15RM
Active rest For 2 to 3 weeks after the 16-week mesocycle is completed

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References

Baker, D., Wilson, G., & Carlyon, R. (1994). Periodization: The effect on strength of manipulating volume and intensity. Journal of Strength and Conditioning Research, 8, 235-242. [ Links ]Dolezal, B.A., & Potteiger J.A. (1998). Concurrent resistance and endurance training influence basal metabolic rate (BMR) in non-dieting individuals. Journal of Applied Physiology, 85, 695-700.
Fees, M., Decker, L., & Snyder-Mackler, M.J. (1998). Upper extremity weight-training modifications for the injures athlete: a clinical perspective. American Journal of Sports Medicine, 26, 732-742.
Fleck, S.J. (1999). Periodized strength training: A critical review. Journal of Strength and Condition Research, 13, 82-89.
Kraemer, W.J. (1997). A series of studies - The physiological basis for strength training in American football: Fact over philosophy. Journal of Strength and Conditioning Research, 11, 131-142.
Kraemer, W.J., & Fleck, S. (2007). Optimizing strength training. Champaign, IL: Human Kinetics.
Marx, J.O., Ratamess, N.A., Nindl, B.C, Gotshalk, L.A., Volek, J.S., Dohi, K., et al. (2001). The effects of single-set vs. periodized multiple-set resistance training on muscular performance and hormonal concentrations in women. Medicine and Science in Sports and Exercise, 33, 635-643.
O'Bryant, H.S., Byrd, R., & Stone, M.H. (1988). Cycle ergometer performance and maximum leg and hip strength adaptations to two different methods of weight-training. Journal of Applied Sport Science Research, 2, 27-30.
Poliquin, C. (1988). Five ways to increase the effectiveness of your strength training program. National Strength and Conditioning Association Journal, 10(3), 34-39.
Rhea, M., & Alderman, B. (2004). A meta-analysis of periodized versus nonperiodized strength and power training programs. Research Quaterly for Exercise and Sports, 75, 413-422.
Rhea, M.R., Ball, S.D., Phillips, W.T., & Burkett, L.N. (2002). A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength. Journal of Strength and Conditioning Research, 16(2), 250-255.
Tan, B. (1999). Manipulating resistance training program variables to optimize maximum strength in men: A review. Journal of Strength and Conditioning Research, 13, 289-304.