Keeping your body guessing is something we all have to try and do if we want it to continue to improve whilst training. It happens all of sudden, but the Human body becomes accustomed to your training sessions and strength and muscle gains and even fat loss grind to a halt.
It is not just the Body which needs to be kept guessing while training, the mind also greatly benefits from various forms of training. After all if it is challenging your mind as the movements are new or you are trying different variations of working sets and repetitions your body will be working harder and therefore encouraging further improvement to your physique.
During my physical training career one of the simplest solutions I provide people who are stalling with their progress during weight training sessions is to simply give them a pair of Kettlebells. The kettlebell will challenge the core and forearms a lot more than either a Dumbbell or Barbell during any weight baring exercise, not only this, the Kettlebell can replace either of those pieces of equipment for any exercises.
As the Kettlebell will not allow a rest during a repetition, athletes who have not used them before will find an awful strain that they are not used to feeling during basic exercises that they perform on a regular basis. One of the best examples of this is during the Lateral Raise. The Lateral Raise is a basic isolation movement for the Deltoids that most people include in their regular workouts. The usual piece of equipment used for this movement is the Dumbbell, although you will see people using cables and even the odd lateral raise fixed machine. When you replace this with a pair of Kettlebells the strain on the Deltoids is unbelievable, as if it is a totally different movement. As the weight of the Kettlebell is always directly below the handle, when the Athlete gets into the top part of the movement with the arms out to the side and parallel with the floor, the force and pressure of the weight is pulling the weight through the grips on the hand and directly downwards to the floor. To temporarily hold this position puts intense static pressure on the Deltoids, this does not happen with the dumbbell in the slightest. The same kind of pressure happens as you start to bring the arms back down towards your sides, with a Dumbbell the Deltoids disengage and take a slight rest but with the Kettlebell the Deltoids are stretched with the force on the way down and this really encourages the Striations in the Deltoids to form creating the 'rippling muscle' effect.
This is just one Kettlebell exercise which can spice up your weight training routine, but please try and of them out. This will keep your body guessing as the muscle is strained in different ways and just as important keep your mind guessing and active while you train as the feeling will be different and you will have to focus on your form more to ensure you are hitting the muscles correctly as oppose to performing your working sets in zombie mode.