Classical American Strength Training Methods
a) The Supersetting System
a1) Antagonist Supersetting
In this method, the agonist is trained first, and immediately after it, the antagonist is exercised. Example: An exercise that trains the triceps muscles is followed by a an exercise that develops the biceps.
Triceps Extensions - Biceps Curls
This way of supersetting is an effective way for increasing back and leg isometric strength (Kraemer 2004).
a2) Agonist Supersetting
In this method, the same muscle or muscle group is exercised through two or three different movements - in a row.
Barbell Squats - Leg Press - Leg Extension
The goal of this supersetting method lies in the complete exhaustion of the trained muscle or muscle group and results in improved muscle mass (Weineck 2004).
b) The Burn Technique
In this method, 10 maximal repetitions (RM) of an exercise are performed to failure followed by 5 or 6 partial movements. This results in the subjective feeling of a "burn".
Example: 10 maximal repetitions in the biceps curl exercise (full range of motion) until failure, immediately followed by 5 or 6 partial repetitions of the same exercise.
This method is also highly effective for increasing a muscle's cross section size - especially in the arms.
c) Superpump System
This method is often used in bodybuilding. The athlete does 15 to 18 sets of the same movement, basically sets of 5 to 6 repetitions (Page 1966) with rest periods of only 15 seconds per set.
This method is effective for the development of the upper extremities; it is not vey effective for the development of the legs and back. It is a hypertrophy method for advanced athletes.
d) Cheat Sets
In this method, the beginning of an exercise is made easier by "cheating". The athletes performs movements that help him lift the weight. By doing this, he lifts a load that he could not lift if he performed the exercise with correct technique and control. This results in higher than usual muscular tensions maintained over a longer period of time, which helps hypertrophy the muscles worked.
Note that this exercise is not good for beginners and increases the risk of injury, although it's a highly effective method for the development arm, back and leg strength and is popular among bodybuilders.
e) Forced Repetition Technique
This method involves the execution of a 10 RM set, which is followed by three to four "forced" repetitions, whereby the athlete is assisted by a buddy who helps him lift the weight for these additional repetitions.
This method develops willpower and the ability of a muscle to perform work although it is in a highly acidotic state.
This exercise is especially useful for hypertrophy of the arms.
f) The Bulk Method
In this method, three sets of five to six maximal repetitions are performed. It is especially useful for the development of the back and leg muscles.
g) The Method of Double Progression
This method consists of two parts: In the first part the weight which is lifted stays the same, but the amount of repetitions increases; in the second part, the number of repetitions decreases, but load is added to the barbell or dumbbell.
The method of double progression is especially useful for strengthening the back and leg muscles, but less effective for the arms.
References:
Weineck, J.: Optimales Training. Leistungsphysiologische Trainingslehre unter besonderer Berücksichtigung des Kinder- und Jugendtrainings. 14. Aufl. Spitta Verlag, Balingen 2004.