1. Dense Strength
10 sets on the minute.
Dense is great to get a pump and get high quality volume.
The pump sneaks up each set which makes it great for building local muscle endurance and size.
2. Circuits
You’ll be able to get more repetitions each set if you use circuit style.
The effect is more central fatigue.
Circuits work for dense style or going to near failure each set with 10-15 seconds rest between movements or 1 minute rest between circuits.
3. Giant Sets
This style of training is great to bring up weaknesses or to add on top of whole body training.
Complete back to back movements for the same muscle group.
Work 1-2 muscle groups hard.
4. Extended sets
Get more out of each movement by working what’s left in terms of strength.
eg. Deficit push-ups into bottom bounce push-ups into lockouts into isometric hold at the bottom into isometric hold at the top.
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