Drop Set- technique for continuing an exercise with a lower weight once muscle failure has been achieved at a higher weight. It is most often performed on weight machines because reducing the weight quickly is thought by some to be extremely important, but it can also be performed with dumbbells and other free weights.
Giant Set- A giant set is the combination of 3 or more exercises with less than 60 seconds rest in-between. The difference between giant sets and supersets is that when you do a giant set, you do 3 or more exercises in a row, and when you do supersets, you only combine 2 exercises.
Progressive overload- the gradual increase of stress placed upon the body during exercise training. For example, take 50lb dumbbells and press them for 5. Then, take 60lb dumbbells and press them for 5. The cycle continues until you have reached your overload maximum.
Pyramid training- a collection of sets, of the same exercise, that start with lightweight and higher reps, building up to a heavier weight and fewer reps. A full pyramid training set is an extension of this, reducing the weight after you have reached the peak until you complete the pyramid.
Rest-pause- Rest pause training can be performed using extremely low reps, difficult weight and short rest periods. Here is the method of Rest-Pause training for strength: Choose a weight that is 85-95% of your one rep max. Perform a rep with this weight. Rest 30-45 seconds, then continue this until you cannot anymore. This allows you to perform more weight, more reps, without the penalty of coming to failure for your first few reps.
Supersets- combinations of exercises performed consecutively with no rest in between the sets and can be performed on the same muscle group or different groups, depending on your goals and preferences. Supersets allow you to overload your muscles without using heavy weights that might require a spotter, and they can inject interest into a stagnant lifting routine. By speeding things up, supersets also add cardiovascular training to bodybuilding.
Tempo Training- utilizing a four-step method (0-0-0-0) Tempo training is the number of seconds spent on each phase of the repetition. Eccentric, Eccentric pause, Concentric, and Concentric Pause are the four steps of tempo training. Watch the instructional video here.