Keeping things fresh

[mkumar]

I'm coming up to 8 weeks of gymming and want to start some new techniques to stimulate muscles and keep them "shocked".

Can someone explain what the following are, and how to "do them"

supersets

dropsets,

strip sets,

pyramids,

21’s, and 100’s

thanks

[Pseudonym]

Supersets

After finishing a set on one exercise, move immediately to another exercise and do a set on that. Can be on the same muscle (eg, barbell curls superset with incline dumbell curls) or the opposing muscle (eg, barbell curls superset with skull crushers).

Dropsets

After finishing a set, do a second set of the same exercise at a lighter weight. Some routines may also include third, fourth, fifth drops.

Pyramids

Increase the weight with each set. Some routines also include sets with decreasing weights again (and therefore higher reps), but some routines just keep moving the weights up.

21s

Do 7 reps at the bottom half of the movement, then 7 at the top half, then 7 reps full range. That constitutes 1 set.

Strip sets

While stripping is technically a "shocking" technique, I think you'll find it shocks the other gym members more than you. :shock:

Sorry, couldn't resist. Seriously, I think it's just another name for dropsets.