Drop Sets: A popular advanced strength training technique where you perform an exercise until failure with a certain weight, then quickly reduce the weight and continue doing more reps until failure again.
Supersets: Pairing two different exercises performed without rest, either targeting the same muscle group (agonist supersets) or opposing muscle groups (antagonist supersets). Supersets save time, increase training volume, and provide a great pump.
Trisets: Similar to supersets but involving three exercises performed back-to-back with little to no rest. Trisets increase training intensity and efficiency, making workouts more time-effective and potentially breaking through plateaus.
Giant Sets: Taking the intensity of supersets or trisets further by performing four or more exercises back-to-back with minimal rest. Giant sets offer high metabolic stress and training volume in a short time, suitable for advanced trainees looking to challenge themselves.
Pyramid Training: Progressively increasing or decreasing weight and reps with each set. Ascending pyramids start with lighter weights and higher reps, while descending pyramids start with heavier weights and lower reps. Full pyramids combine both methods.
Cluster Sets: Breaking down a traditional set into smaller sets (clusters) with brief pauses in between. Cluster sets maintain high force and power output, increase training intensity, and potentially lead to greater muscle growth and endurance.
Partial Reps: Limiting the range of motion in an exercise to focus on specific muscle segments or weaknesses. Partial reps can improve strength in targeted areas, aid in rehabilitation, and overcome sticking points in lifts.
Eccentric Reps (Negatives): Focusing on the eccentric phase of a lift, where muscles lengthen under tension. Eccentric training is effective for building muscle and strength, increasing muscle length and architecture, and aiding in rehabilitation.
Rest-Pause Training: Breaking down a set into mini-sets with short rests in between to push muscles beyond fatigue and stimulate additional growth. Rest-pause training is time-efficient, effective for building muscle and strength, and can be applied to various exercises.
Pre-Exhaustion Training: Performing an isolation exercise targeting a specific muscle group immediately followed by a compound exercise engaging the same muscle group.