Styles of Techniques
Drop set: A drop set is a weightlifting technique used to increase muscle mass by fatiguing the muscle. To perform a drop set, select a heavy weight and begin performing the exercise. Eventually you'll drop (lower) the weight, selecting a lighter weight to complete the remaining reps in the set.
Superset: A superset is when you perform two exercises back to back without taking any rest. For example, you would do 10 push-ups immediately followed by 10 dumbbell rows. You rest once you've completed both exercises.
Pyramid sets: Pyramid training is performed with either ascending or descending weight and reps. It's a great way to mix up your workout and can help you build strength and size. For example, instead of doing three sets of 12 squats, you could do the following ascending pyramid (the weight will increase as the reps decrease):
- Set 1: 15 reps at a light weight
- Set 2: 12 reps at a light/medium weight
- Set 3: 8 reps at a medium weight
- Set 4: 4 reps at a heavy weight.
To failure: Repeating an exercise "to failure" means performing it until you experience muscle failure. For example, you would do push-ups until you can no longer push your body up, off of the ground.
Reps: One complete motion of a given exercise.
Sets: The amount of cycles you'll perform of the given reps.
Active recovery: Active recovery means that you're still being active, but not at an intense pace. Examples of this are: riding a bike or walking instead of being inactive. During workouts active recovery can be used as a transition between exercises and intensity. For example, sprinting on the treadmill for 30 seconds at 8 mph, followed by a light 30-second jog at 4 mph.