There are a number of principles or techniques that have evolved that allow the weight trainer or body-builder to gain size and strength. This article will briefly introduce a couple of of these techniques: pyramiding, super-setting, tri-sets, eccentrics and partials which you can then add into your training toolbox. By incorporating these techniques into your training, youll reduce monotony and limit the chance that your body will adjust to any one training scheme or method.

Pyramiding is the term used to describe the principle of increasing the weight while at the same time decreasing the repetitions with each set of an exercise. For instance, your deadlift workout might look like this: Set 1 - 200 lbs 10 reps Set 2 - 250 lbs 8 reps Set 3 - 280 lbs 6 reps

Its also possible to do a reverse pyramid, in which you use your heaviest weight first and drop the weight on each successive set.

Super-setting commonly means picking 2 exercises for antagonist muscles (i.e. muscles that oppose each other) and switching between the two exercises. You could, for example do the T-bar row for the back and the bench press for the chest. Your superset could look like this: A. Bent Over Row B. Incline Dumbbell Bench Press Rest A. Bent Over Row B. Incline Dumbbell Bench Press Rest A. Bent Over Row B. Incline Dumbbell Bench Press

The rest between each exercise is normally reduced in relation to standard sets because the first muscle is recovering while you are performing the second exercise, i.e. if you normally rest for 2 minutes between sets, reduce your rest to 45 - 60 seconds.

A tri-set is when you pick out 3 exercises for a body part and do one set of each consecutively, with no/minimal rest between the 3 sets. You would usually perform the exercise that you would use the most weight with first, followed by the exercise that you would use the next highest weight. After each tri-set, give yourself 2-3 minutes rest.

Eccentrics are when you focus on the eccentric or lowering phase of an exercise. Training the eccentric phase (when the working muscle lengthens during the movement) is an excellent technique for building strength but it is not considered wise to use them too often in your workouts. Working with a partner or two and using a heavier weight than you generally use, have your partner/s help you lift the weight and you control the weight during the eccentric phase. Normally you should do your negative at the same speed that you normally use in your training, but remember you are controlling the weight and not allowing gravity to take over. Eccentrics generally cause more muscle soreness than concentric contractions, so dont overuse them and make sure you have adequate recuperation.

Partial reps are reps in which you only go through a partial or restricted range of motion. If you have difficulty or are comparatively weak in a certain range of a particular exercise, you will be able to use partial reps to improve your strength in that range. A power rack is particularly useful for this technique. For example, if you have difficulty in the lockout phase of the bench press (i.e. the last couple of inches of the movement, where you completely straighten the arm) you can do partials to focus on this part of the movement. Set up the power rack so the bar is positioned at the height that you are having difficulty and your set will consist of partial reps from this position to lockout.

This article has given an introduction to some of the more effective principles and techniques that are available to the weight trainer. Please note that this is not an exhaustive list, so you might find some system that works even better for you. I dont recommend trying to incorporate more than one or two in any one workout and its important to ensure that you give yourself enough time for recovery.

Wayne Augustin is a health and fitness consultant and personal trainer whose focus is on developing muscle, strength and life-long health and fitness. Sign up to his free weekly Health and Fitness Newsletter and receive an introduction to exercise guide at www.fitnhealthylife.com