How to make continuous progress with the same weight

1) Increase the FREQUENCY. Example: current routine: bicep curls Monday /Friday NEW routine: Bicep curls Monday/Wednesday/Friday. You are now hitting biceps 3 times per week as opposed to 2.
2) Increase the REPETITIONS: 3X8, 3X9, 3X10 etc…
3) Increase the SETS: 3X8, 4X8, 5X8 etc…
4) Decrease the REST PERIOD: week 1: rest 90 seconds between sets, week 2: rest 85 seconds between sets, week 3: rest 80 seconds between sets etc…
5) Manipulate the TEMPO: the average rep takes 2 seconds to complete (1 second on the positive and 1 second on the negative) start by increasing the negative to 2 seconds then 3 seconds then 4 seconds. Once you are doing 3 sets of 20 for example with a 4 second negative, you can start to increase the positive portion of the rep the same way until you are doing a 4 second positive and 4 second negative. You can also add static holds at different joint angles of the repetition. Example: Bicep curls with a 2 second pause at 90 degrees for 3 sets of 10 reps. Once that becomes easy increase the pause to 3 seconds.. etc…
6) Increase the DIAMETER of the handle by adding fat grip or hand towel’s. Work towards a 2 inch diameter.
7) PAIRING EXERCISES of the same muscle group. Example: bicep curls followed immediately by chin-ups to failure for 3 sets. You can also switch it up and do chin-ups first bicep curls second.
Follow these methods and you can make gains for many moons to come. Good luck and let me know if you have any questions!