1

Pyramid sets

This alone can be broken down into 3 sections: Ascending, Descending and Full.

a)  Ascending pyramid

This begins with high repetitions of light weights and progresses to heavier weights and lower repetitions on each set (Go for at least 4 sets). Try having a rest of 1 and a half minutes between each set.

b)  Descending pyramids

This is obviously the reverse to an Ascending pyramid, heavy weight and low reps progressing to light weight and high reps, try doing at least 4 sets again with a minute and half break between them.

c)  A Full Pyramid

This is where you start with the Ascending pyramid method and once you get to your 4th set carry on  with the Descending pyramid for another 4 sets.

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2

Tri-Sets

This involves selecting three exercises for the same muscle group and performing each exercise one after the other with as little break as possible between them.

If you are training at home try knelt down triceps extensions followed by seated dips then standing triceps extensions.

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3

Pre and Post Exhaust

'Pre Exhaust' means that you isolate the main muscle you are working out e.g. your chest and then use a compound exercise immediately afterwards i.e. with no rest in between e.g. from 'Dumbbell Flys' into 'Bench press'.

'Post Exhaust' is the exact reverse of 'Pre Exhaust' i.e. first use a compound movement that works the muscle you want to focus on along with other muscles and then concentrate on the muscle you are working out e.g. from 'Lat pull downs' to 'Lat isolations'.

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4

Strip sets

'Strips sets' also known as 'Drop sets' is a great way of training and will guarantee that the particular muscle you are working on will reach maximum impact at least 3 times during the same exercise.

Example of one such exercise is when you start with 20Kg either side of a bar (i.e. 40Kg in all) and instead of using a single 20Kg on each side you use 4 x 5Kg weights on each side and...  you start bar curls until you can no longer lift the weight....  at this point you remove 2 x 5Kg weights (one from each side of the bar) and carry on with the bar curls... until you can no longer lift the weight... you remove 2 more 5Kg weights from the bar (one from each side) and carry on with the bar curls...  when the bar has 5Kg disc on each side and you can no longer lift it, you have completed the exercise.

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5

Negatives (Only to be performed in a gym)

The lowering phase of a lift is also known as the Negative phase.

YOU NEED A SPOTTER when doing this exercise.

During this phase the muscles involved are lengthening to lower the resistance in a controlled manner. It is a fact that you can lower more weight than you can lift. Therefore once you have finished a set of a particular exercise (for example a bench press) and you can not get any more reps out, your spotter would then assist  you by raising the weight into position, the weight is then lowered unassisted through the negative phase, the spotter then raises the weight again allowing the lifter to lower it unassisted.

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