After establishing a sound foundation of proper form while lifting, different types of resistance sets can be performed to stimulate muscle growth and challenge your current strength levels. The following are some examples. Take a look at the terminology and benefits of strengthening to help brush up!

Super Sets

Definition
two or more sets are combined with little or no rest for the same or different muscle groups.

Rationale
maximize efficiency and increase intensity

Example
same muscle group: cable chest crossovers immediately followed by barbell bench press. opposing muscle groups: leg extensions followed immediately by leg curls.

Drop Sets

Definition
weight used for a given exercise is reduced when exhaustion is reached to permit continued exercise.

Rationale
by reducing the weight, stress of muscle fibres can continue beyond the point that was possible at the starting weight.

Example
bicep curls with 20lbs dumbells dropping to 15lbs, 10lbs and 5lbs.

Pyramid Sets

Definition
multiple sets are combined in an ascending or descending(or both) fashion.

Rationale
by modifying the weight and reps completed, one may be able to stimulate both slow and fast-twitch muscle fibres more completely.

Example
combination of sets of the following reps: 15, 10, 8, 6, 4, 6, 8, 10, 15.