I list this every once and awhile... sorta for any newbies...
The Shocking Priniciple
You can shock the body by taining with more weight than usual; speeding up your training; cutting down your rest time between sets; doing unfamiliar exercises; doing your exercises in an unfamiliar order; or using any or all of the Intensity Techniques.
Forced Reps
One method of forcing extra reps is to have your workout partner supply a little extra lift to help you keep going.
Rest-Pause
Using a moderately heavy weight go to failure in the set. Let the weight hang or set it down all together and rest for a few seconds and attempt to squeeze out a few extra reps.
Isolation Training
Predominately using exercises that only involve one muscle to target weak areas and to develope a greater degree of seperation and defintion. i.e Flyes over Bench Press.
Negative Repetitions
Concentrating on the negative (lowering the weight) movement of the lift.Slowly lowering a weight under strict control. Forced Negatives are when a partner either applys additional resistance or assists in lifting a heavier weight than one could by themselves.
The Cheating Method
Method in which one deliberately use other muscles or muscle groups to work in cooperation with the traget muscles. i.e Heavy Barbell curls where the back and shoulders are used slightly to continue moving the weight. Cheating is used to extend an exercise and make it harder, NOT EASIER.
Staggered Sets
Staggered sets involve doing a number of sets of a body part you want to train with increased intensity in between other exercises throughout your workout. i.e Inbetween sets for chest you would do extra sets for calves. Calves, Bench Press, Calves, Incline etc...
Priority Principle
This is when a person trains a "weaker" or less developed body part first, while it is fresh and they have maximum energy.
Supersets
Supersets are two exercises in a row without stopping. (1) You can do two exercises in a row for the same body part or (2) you can train two different body parts. If training the same muscle, always start with the more demanding exercise of the two.
Stripping Method
The Stripping Method means you reduce the weight you are using as you began to fail at the end of a set so you can continue on and do more repetitions. i.e Go to failure with a weight, remove a plate or two and go to failure again.
Isotension Principle
While resting inbetween sets continue to flex and contract the muscles you are training. Pumps and primes the muscles. Also has some benefits for training as well.
Giant Sets
Can be four consecutive sets of one exercise or four sets of four exercises done back to back.
Partials
Can be done as main movement or added to the end of an exercise. A partial is just a section of the entire range of motion... whether it be the top, middle, or bottom section of the exercise.
