In the process of winning back-to-back Australian Body Building titles I had to do all the predictable things: train hard, train smart and eat well. But those efforts only kept me abreast of my competitors. I needed to find something unpredictable to break from the pack. That's when, using my knowledge of anatomy and physiology, I devised some exercises that were different from the norm. By working these into a constantly changing routine I was able to challenge my muscles in new ways that promoted growth. Title-winning growth.

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Like me, there will be times when you feel your training has stalled and the gains are coming slower than the interest on a crummy term deposit. There could be many factors, but one of the most common is lack of exercise variety. Quite simply, we get comfortable with the same workout and stick to it. And yet, as we become more efficient with familiar exercises, fewer muscle fibres are activated, translating to less growth.

It works this way: not all of a muscle's fibres are activated in any one exercise. Depending on the joint angle, the type of action (up phase or down phase), repetition speed or movement pattern, different parts of a muscle (such as the outer or inner head) will be utilised.

With that in mind, I've come up with 10 of the best exercises I know to fire up neglected muscle fibres all over your body. Some are my own, formulated over 35 years of weight training. Others are pure old school, forgotten in this age of functional training. The remainder are just plain tough.

• A two-time Mr Australia, Paul Haslam has degrees in Physical Education and Sports Science and has worked as an NRL strength coach.

CLICK HERE FOR THE FIRST MOVE: Cable/Dumbbell Lateral Raise