This all depends on how long you have been training for. Basically, advanced techniques like forced reps or drop sets can be used about 3 months after you have started training because that is when you typically hit a plateau. So if you feel like you need something changed, if strength or muscle gains have come to a halt, then advanced techniques may be good for you to try. Forced reps, where you have a training partner help you through a few additional reps after hitting initial failure, are a good place to start as long as you do not overdo them.
Boot-camp style training is more popular than ever with classes offered at gyms and in a wide selection of exercise DVDs for training at home. Scientists at the University of Wisconsin, La Crosse Exercise and Health Program, analysed the benefits of boot-camp workouts. The results showed the average exerciser burned 9.8 calories per minute – almost 400 calories during a 40 minute boot-camp video chosen for the study. For a great workout that could help break a training plateau by changing your regular routine, choose a class that combines aerobic exercise with strength movements. These classes help weight loss as well as muscle building with pushups, squat thrusts, and arm curls to provide great interval training.