9 Particular Coaching Strategies: From BFR to Relaxation-Pause
Social media and the web are full of coaching hacks and secret coaching suggestions assured to construct extra muscle. It could grow to be complicated and laborious to tell apart that are legit and that are nonsense.
We’re going to make it simpler to decide on what works by itemizing out the 9 finest superior coaching strategies to assist pack on mass; issues like drop units, pyramid units, and lengthened partials.
This listing shall be based mostly on a brand new research revealed within the Power and Conditioning Journal, which means the strategies are based mostly on science, not influencers.
The Examine: Superior Resistance Coaching Methods for Bodybuilding: Instruments for Muscle Hypertrophy (2025)
This text is basically based mostly on data present in a brand new article revealed in Power and Conditioning Journal titled “Superior Resistance Coaching Methods for Bodybuilding: Instruments for Muscle Hypertrophy”.
Headed by professional bodybuilder and train scientist Dr. Guillermo Escalante, this analysis group did a favor to the bodybuilding world. They broke down the 9 hottest and efficient strategies for constructing muscle and clarify:
- How one can carry out them
- When ought to they be used
- How efficient they’re
We’ll put a hyperlink on the backside so you possibly can try all the evaluation your self. Nonetheless, as this evaluation is primarily a run-down of those strategies, we’re going to leap proper into it. Let this be your cheat sheet for coaching!
1. Supersets
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Who ought to use:
- Lifters with restricted coaching time
- Intermediate/superior trainees who need extra density
- Bodybuilders in search of a pump with out longer periods
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Advantages:
- Saves 30–40% coaching time
- Maintains hypertrophy and power when quantity is matched
- Will increase exercise density and perceived effort
- High quality of proof: Reasonable — a number of research present related variations to conventional coaching, particularly hypertrophy. Nonetheless, some research do present they’ll negatively impression power.
A superset is whenever you alternate between two (or extra) workouts with shorter relaxation durations, often 20-60 seconds.
These are one of many extra frequent and broadly used coaching strategies attributable to their effectiveness, particularly with lowering coaching time. The three most typical causes you’d use these are;
- Improve your whole work quantity effectively.
- Lower coaching time, making it nice for busy lifters.
- Ship a part of anaerobic conditioning.
Word that there are a number of methods to carry out these supersets by pairing totally different teams of muscle mass:
- Reverse muscle mass or agonist/antagonist muscle mass (bench press → row)
- Higher/decrease (squat → press)
- Similar muscle group with compound and isolation (row → rear fly)
Tri-sets and large units are additionally a model of supersets during which you carry out a sequence of isolation or compound workouts, 3 (tri-sets) or 4 (large units), for a muscle group with 5–20 s relaxation between units.
Instance of Higher Physique Superset Exercise
- Bench Press + Chin-Ups: 4X6-8 w/ 60s relaxation
- Bent Over Row + Dips: 4X8-10 w/ 40s relaxation
Instance of Arm Triset
- Biceps Drag Curl + Triceps Pushdown + Cable Lateral Increase: 3X8-12 w/ 20-30s
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2. Drop Units
Who ought to use:
- Bodybuilders chasing a pump or additional stimulus on the finish of an train
- Time-crunched lifters who need extra work in much less time
- Finest for machines/cables the place the load will be modified rapidly and safely
Advantages:
- Time-efficient solution to improve coaching quantity
- Excessive metabolic stress and pump
- Pushes previous failure with out lengthy relaxation
High quality of proof: Reasonable — Analysis exhibits no additional hypertrophy when quantity is matched, however with out quantity matching, drop units can present extra development stimulus.)
Drop units have grow to be extraordinarily fashionable within the bodybuilding and health world. A lifter will first carry out a set to failure, instantly cut back the load by ~20–25%, and proceed repping to failure once more. You’ll be able to repeat this for a number of “drops.”
Drop units are often used with smaller accent work and isolations to carry a muscle previous failure and improve metabolic injury.
They are often helpful to make use of in the direction of the tip of a exercise. We’d advocate saving them for simply the final set of an train.
Instance Biceps Drop Set:
- Barbell Curl: 10 reps @ 50kg → drop to 40kg, rep to failure → drop to 30kg, rep to failure.
3. Lengthened Partials
Who ought to use:
- Skilled lifters needing novelty or additional rigidity
- Bodybuilders aiming for stretch-mediated hypertrophy (particularly distal muscle areas)
- Finest with single-joint or machine lifts (curls, calf raises, leg extensions)
Advantages:
- Extends time beneath rigidity in probably the most mechanically loaded vary
- Might promote extra development within the stretched place of the muscle
- Provides depth with out including full additional units
High quality of proof: Blended/Low-Reasonable — Some research present small regional benefits, others present no distinction. No proof of hurt.
Lengthened partials discuss with isolating the a part of a rep the place the muscle is stretched to its longest place. This happens on the finish of the eccentric/starting of the concentric.
- Extension workouts (Triceps, quads)- Happens when the joint is flexed or closed
- Flexion workouts (curls, rows)- Happens when the joint is prolonged or open
As a result of the muscle is lengthened, it generates probably the most quantity of stretch and rigidity, which performs an important position in muscle hypertrophy. Because of this, lifters will typically exaggerate this and carry out half reps to make the most of this phenomenon.
You’ll be able to carry out these by;
- Solely performing lengthened partials
- Use a full ROM till you attain failure, then proceed with lengthened partials
Instance Calves with Lengthened Partials:
- Seated Calf Increase: 3×12 full reps → after the final full rep, add 6–8 brief pulses on the backside place.
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4. Pre-Exhaustion
Who ought to use:
- Bodybuilders with lagging muscle mass (e.g., chest, quads)
- Lifters with joint points who wish to use lighter multi-joint hundreds
- Superior lifters in search of selection or “thoughts–muscle” focus
Advantages:
- Pre-fatigues a goal muscle so the subsequent compound elevate hits it more durable
- Can shift stress away from stronger aiding muscle mass
- Helpful for focused hypertrophy or rehab eventualities
High quality of proof: Low–Reasonable — Blended findings; some research present added muscle activation, however long-term hypertrophy proof is weak.
Pre-exhaustion is a bit like a brilliant set, however has you flip the same old order of workouts. You begin with an isolation transfer to fatigue a muscle, then instantly carry out a multi-joint elevate. That is often performed to focus on the main working muscle, however will be performed to synergist muscle mass as nicely.
One other model of pre-exhaustion is to easily do all of the units of your isolation workouts earlier than your compound. On this manner, you’re merely reversing train order as a complete.
Instance Chest Pre-Exhaustion:
- Pec Deck: Carry out 20-50% 1RM to failure → instantly carry out Bench Press @ 70% 1RM
Instance Chest Pre-Exhaustion (Train Order):
- Pec Deck: 3X10-12
- Bench Press: 3X8-10
5. Relaxation-Pause
Who ought to use:
- Superior lifters needing depth in a short while
- Bodybuilders coaching with heavier hundreds with restricted time
- Nice for machine work the place type is secure
Advantages:
- Permits a number of near-failure bouts with brief rests (10–20s)
- Maximizes recruitment of high-threshold fibers
- Very time-efficient whereas retaining the load heavy
High quality of proof: Reasonable — Analysis exhibits related hypertrophy to conventional units when quantity is matched, with occasional power/endurance advantages.
Relaxation-pause was fashionable within the early days of bodybuilding, promoted by proponents of minimalist coaching resembling Mike Mentzer. It has not too long ago regained reputation.
It’s carried out by taking a set to failure, resting briefly, then squeezing out additional “mini-sets” with the identical weight. It’s a bit like dropsets besides it’s often carried out with bigger compound workouts, and you employ the identical weight.
There are two methods you possibly can carry out these;
- Relaxation-Pause – The unique technique spoken of above.
- Prolonged Units – Let’s say you’d often carry out an train utilizing a 3X8 rep scheme or 24 whole reps. Prolonged units have you ever use rest-pause, however proceed till you attain 24 reps.
Instance: Chest Press Relaxation-Pause
- 8 reps @ 80% 1RM → 20s relaxation → 4 reps → 20s relaxation → 3 reps (whole 15 reps at heavy load).
Instance: Chest Press Prolonged Set
- Deliberate 24 reps @ 80% 1RM
- 8 reps → 20s relaxation → 4 reps → 20s relaxation → 3 reps → proceed till 24 reps
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6. Compelled Repetitions
Who ought to use:
- Superior lifters with dependable coaching companions
- Athletes briefly intensification blocks
- Not beneficial for rookies or solo lifters
Advantages:
- Extends units previous failure for maximal effort stimulus
- Might improve coaching motivation and push tolerance
High quality of proof: Low. Largely acute research; no constant long-term hypertrophy advantages. Larger fatigue and damage threat.
Compelled reps are a little bit of an umbrella time period referring to utilizing help to carry out 2-5 reps after failure. The commonest manner is to make use of a accomplice to help in performing extra reps after failure.
An essential characteristic is that there isn’t a relaxation. It’s one fluid set that has the accomplice soar in when wanted.
Failure reps are extensively used within the gymnasium, however analysis is surprisingly restricted on their use. There appears to be just one longitudinal research, and using compelled reps didn’t end in vital variations in muscle development.
Instance (Chest-Supported Row Compelled Reps):
- Carry out 8–10 reps to failure → accomplice assists 2–3 extra reps instantly.
7. Pyramidal Coaching
Who ought to use:
- Lifters who take pleasure in selection in coaching
- These wanting to coach throughout a number of rep ranges in a single session
- Helpful in each novice and superior settings as a development instrument
Advantages:
- Combines hypertrophy and power zones in a single train
- Acts as a built-in warm-up when ascending
- Provides novelty with out additional gear
High quality of proof: Reasonable. Research present related hypertrophy to straight units when quantity is equal.
Pyramid units have you ever improve the burden, thus lowering the reps throughout units to a peak set, after which reversing the order. A standard technique is to carry out a deliberate variety of reps as much as the height, after which carry out the descending units to failure.
Just like ladder units, besides you carry out simply the ascending half.
Instance Squat Full Pyramid:
- Set 1: 12 reps @ 65% 1RM
- Set 2: 10 reps @ 70% 1RM
- Set 3: 8 reps @ 75% 1RM
- Set 4: 8RPE @ 70% 1RM
- Set 5: 9RPE @ 65% 1RM
Instance Squat Ascending Pyramid
- Set 1: 12 reps @ 65% 1RM
- Set 2: 10 reps @ 70% 1RM
- Set 3: 8 reps @ 75% 1RM
8. Interset Stretching (ISS)
Who ought to use:
- Bodybuilders chasing novel stimuli
- Lifters focusing on cussed muscle mass (arms, calves)
- Helpful if you wish to preserve relaxation durations productive
Advantages:
- Provides additional mechanical/metabolic stress with out lengthening exercise
- Might enhance development in sure muscle mass (e.g., calves, triceps)
- Doesn’t appear to impair power positive aspects
High quality of proof: Low–Blended. Small, largely short-term research; some present muscle-specific advantages, others present no distinction.)
ISS means holding a passive or loaded stretch of the working muscle in the course of the first 20–45 seconds of your relaxation interval, then resting the rest. There are a number of recommended mechanisms as to why this may assist enhance muscle hypertrophy.
- Maximizes the time the muscle is stretched and beneath rigidity
- Restricts blood movement, which could improve metabolic stress and swelling
Instance (Chest Press + ISS):
- After a bench press set, seize a light-weight cable fly and maintain a deep stretch for 30s → relaxation 60s → subsequent set.
9. Blood Circulate Restriction (BFR)
Who ought to use:
- Injured athletes or lifters with joint ache
- Bodybuilders throughout deloads or high-frequency phases
- Anybody needing muscle stimulus with lighter weights
Advantages:
- Hypertrophy akin to heavy lifting at 20–50% 1RM
- Joint-friendly; reduces load on connective tissue
- Very time environment friendly and may cut back muscle ache briefly (hypoalgesia)
High quality of proof: Excessive (in area of interest contexts). Supported in each skilled lifters and rehab populations, although extra long-term bodybuilding-specific trials are wanted.)
BFR comes from the rehab world and includes inserting a cuff or wrap on the prime of a limb to permit blood movement into the muscle, however not out. This causes the pooling of blood, which leads to extra swelling and metabolic stress.
Utilizing BFR lets you elevate very gentle hundreds (30-40% 1RM) to failure and nonetheless see vital muscle development.
That is very helpful for the aged, rehab, or lifters who’re touring and have restricted entry to weights.
Instance BFR Leg Extensions:
- Apply cuff to higher thigh (≈40–50% limb occlusion stress)
- 30 reps @ 30% 1RM → 30s relaxation (cuff nonetheless on) → 15 reps → 30s relaxation → 15 reps → 30s relaxation → 15 reps
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How To Use These Superior Coaching Strategies To Construct Muscle?
Above, we went over 9 superior coaching strategies to make use of within the gymnasium to construct extra muscle.
Earlier than you employ these, needless to say none of them are magic bullets, and the essential rules of hypertrophy nonetheless apply:
Protecting that in thoughts, many of those will be helpful when used within the correct state of affairs. Maybe probably the most sensible technique that can be utilized frequently, and even constructed a whole program round, is supersets.
Apart from these, maybe the largest rule is to not overuse these! Discover that lots of the strategies work by coaching previous muscular fatigue to push out extra reps. This should be managed appropriately, or a trainee may probably undergo from burnout or mitigated advantages.
One of the simplest ways to do that is to avoid wasting them for the final set of an train. This ensures you cowl your fundamentals for resistance coaching after which throw the particular strategies on prime – virtually like utilizing a complement.
References
- Gonzalez, Adam M.1; Escalante, Guillermo2; Varovic, Dorian3; Schwarz, Antonella V.4; Rolnick, Nicholas5; De Souza, Eduardo O.6. Superior Resistance Coaching Methods for Bodybuilding: Instruments for Muscle Hypertrophy. Power and Conditioning Journal ():10.1519/SSC.0000000000000929, August 15, 2025. | DOI: 10.1519/SSC.0000000000000929
