While exercising, many people choose to complete the traditional set/rep pattern of 3-4 sets and 8-12 reps. In order to increase the difficulty level, they increase the weight of resistance. While this may work for a time, it eventually will not push you to the level you want.
To combat the plateau, Certified Personal Trainer Matthew Creech developed a simple way to increase the difficulty and therefore increase the gains without adding more weights.
Its called the Speed/Pause system. Have a friend watch you with a stopwatch, and on his/her que of go , complete as many reps as possible in ten seconds. Then immediately hold the position midrange through the range of motion of the exercise for twenty seconds.
You can use push ups and jump squats for an example.
You should do 6-8 reps of each exercise. Because of the intensity of the exercise, stretch thoroughly. You may have to reduce the weight used to avoid injury for these types of exercises.