Top Ten Shocking Methods!

Giant sets are like super sets, but you have to perform more than three exercises in a row. I believe this one is a little bit too heavy.

dot 1. Giant Sets: dot

    Talk about giant sets. These are hard! Giant sets are like super sets, but you have to perform more than three exercises in a row. I believe this one is a little bit too heavy. I prefer tri-sets above this one, but one of my training partners made good progress with giant sets, so give it a try.

Mind
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Give Giant Sets A Try.

dot 2. Pre-Exhaust Sets: dot

    Hot stuff! For example: you are training your legs, with pre-exhaust sets you first perform an isolation exercise, let's say the leg extensions. After you have done that exercise you perform a compound exercise, like the squat! Prepare to burn...

Pre-Exhaust
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Prepare To Burn.

dot 3. Drop Sets: dot

    When you are performing a set and you can not do another rep, pop some weight off and continue your set untill you can not get another rep pop some more weight off, and pump some more. Prepare to be sore the next day.

VIDEO GUIDE: DROP SETS


What Is A Strip Set?

Strip Sets involve spotters removing weight between sets.

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dot 4. Cheating Reps: dot

    Do you reps strictly untill you can not do any more reps, than use other muscles to complete the reps, this is not recommend with all exercises, especially not with exercises like squats and deadlifts. You could use it with biceps curls.

VIDEO GUIDE: CHEATING REPS


What Are Cheating Reps?

At the end of a set, when you can't do any more reps with good form, use a bit of body swing or momentum to help get the weight past the sticking point.

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dot 5. I Go - You Go: dot

    You will need a training partner for this one. First you go yourself, you don't count reps, just go to failure. Than handle the bar over to your training partner, he will just do the same like you, until failure.

    Than you go again, than your partner, than you again, than your partner, than you again, untill you are to tired to perform the excercise. Like Arnold said: "The point of this technique is that you go when it's your turn, ready or not, no matter how tired you are getting."

Arnold
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Arnold, The Austrian Oak.

dot 6. Rest-Pause: dot

    You rest some seconds between reps in a set, while you do this you can push out another few reps. I recommend you use this method in the middle of your set, than you rest for 15 seconds, than finish your set and if possible push out some more reps!

VIDEO GUIDE: REST-PAUSE


What Is Rest-Pause Training?

This is an advanced technique that allows you to get more reps with the same weight.

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dot 7. Supersets: dot

    Supersets are doing two exercises in a row without resting. The exercises are not always related to the same muscle group. Supersets is a good method because you can do them with almost every exercise.

VIDEO GUIDE: SUPERSETS


What Is A Superset?

Supersetting involves doing two exercises with no rest in between.

Superset.
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dot 8. Pyramid Sets: dot

    One of the best methods to grow! You start with higher reps and lower weight, every set you lower the reps and heigher the weight. I always use the following routine: 14 reps (warming up) 10-12 reps 8-10 reps 6-8 reps 6 reps (at the end of the last set you might need some help of your training partner). You can use this method with every almost every exercise.

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Reverse Pyramid Training! Recuperation is your body's ability to recover after exercise. The quicker recovery the quicker strength and mass gains will come.
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dot 9. Twenty-Ones: dot

    This is a very good method. I think the best time to do this is at the end of your biceps training. To do 21s you must first do seven half reps (the 'down' part), followed by another seven half reps (the 'up' part), followed by seven complete reps.


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21's Using The Curl.
First 7 Reps - MPEG (297 KB) - Windows Media (88 KB)
Next 7 Reps - MPEG (247 KB) - Windows Media (78 KB)
Last 7 Reps - MPEG (1.1 MB) - Windows Media (277 KB)

dot 10. Tri-Sets: dot

    This method worked the best for me. They are based on super-sets. I had a very weak point in my shoulders, but by using tri-sets my shoulders grow like hell. Tri-sets are three sets in a row without resting between the sets, this might be difficult at the beginning, but you will get used to it. You can also do three sets with different excercises in a row.