3 Strength Training Techniques To Help You Maximize Your Workout

There are several different types of supersets, which I explain below—but all of them are an extremely efficient use of gym time. Instead of breaking after every set, you're breaking after two. By reducing rest intervals, you're not only saving time, but you're increasing intensity by performing more work in less time. This makes increasing overall training volume more manageable, especially for those pressed for time. Finally, overloading the muscle is possible even when heavy training equipment might be limited. This is ideal for those traveling who might not always have access to fully equipped fitness facilities.

Here are the three different types, explained.

Antagonist superset

Traditionally, supersets pair opposing muscle groups. This is called an antagonist superset. Here, you would perform two exercises in a row, each targeting opposing muscle groups with no rest in between. An example of this would be pairing biceps and triceps together. Here, a set of bicep curls would be performed followed immediately by a set of tricep dips, for example.

Compound (or agonist) sets

Compound sets are also referred to as supersets. For compound sets, rather than pairing two exercises targeting opposing muscle groups, you pair two exercises that target the same muscle group. The execution remains the same, however. Both exercises are performed in a row with no rest in between. If we were targeting the biceps, for example, a set of bicep curls could be performed immediately followed by a set of hammer curls.

Staggered supersets

This is a series of sets performed using one selected exercise (e.g., bicep curls). Here, you begin with a lighter weight and perform a higher number of repetitions. In each subsequent set, the resistance (or load) increases while the number of repetitions being performed decreases. When we are performing working sets, the last few reps of each of our sets needs to be a challenge or struggle. As we lower the number of repetitions, in order for our working sets to be a challenge, we need to, of course, increase the resistance. If you were able to perform a bent-over row for 15 reps with 60 pounds, for example, this certainly would need to be increased when performing the same exercise for a working set of 8 repetitions.

Reverse pyramid training is just the opposite. Here, you begin with heavy weight for a lower number of repetitions. In each subsequent set, the resistance or load decreases while the number of repetitions being performed increases. Again, the last few repetitions of each working set should be a bit of a struggle. If you were able to squat 135 pounds for 6 reps as a working set, then you surely would not be able to use that load for 12 repetitions. You would need to reduce the load as the number of repetitions increased.

A "drop set" is a technique in which you perform your working set (sets that aren't warm-ups, where you are aiming to improve strength) on one selected exercise. When you get to the end of your working set, rather than stopping there, you immediately reduce the resistance and continue performing repetitions to failure. There is no break between the sets. The working set is essentially being extended. This can be done several times—many programs drop the resistance three times. Again, there are no breaks in between each drop.

This approach can be used with any type of equipment or machine and even with body weight. If you were performing a drop set on tricep bench dips, for example, your working set might begin feet elevated with weight on your lap. The first drop might be removing the weight while keeping legs elevated. For the second drop, your legs might be quickly moved to the floor and extended while you continue performing repetitions. For your third drop, your legs can be angled on the floor at 90 degrees to remove even more body weight in order to continue repetitions to failure. While this technique can be used with any equipment, if you train solo, I recommend using cables, dumbbells or other machines that are easy to maneuver on your own. If you're lucky enough to have a training partner, they can help to quickly strip plates from barbells or plate-loaded machines like the leg press at each drop.