SUPERSETS WITH NO REST:

I love to train this way and about 75% of all my training is some version of this "No Rest Routine". Why rest? I get bored waiting for a body part to recover enough for me to work it again.

One of my favorites is to perform shoulder press with lying tricep extensions and bicep curls all as one set. 12 to 8 reps of each one done back to back. I can do each at full strength and I love the pump.

If you are on a strength cycle you NEED TO rest 3 to 6 minutes or more between sets. Not resting between sets can severely limit your poundage's on individual sets. When trying to push big weights ALWAYS REST between sets.

I recommend superset nonstop training during your light weeks and during your conditioning phases and perhaps right before a contest for several weeks.

 

 LINE THEM UP
Switch the order of your routine. Mix up the order of the exercises. Do exercises that you are not used to, but similar to movements you currently perform. Performing slant board ab raises regularly? Switch to hanging leg raises with ab- originals and feel a burn like your first day in the gym. Line up 4 exercises or more, either all for the same body part or different parts. Then go at it ! Do one exercise after another with no rest. I love to train this way and about 75% of all my training is some version of this "No Rest Routine". Why rest? I get bored waiting for a body part to recover enough for me to work it again. Or, I like to pound on a part like legs by performing squats and straight-leg deadlifts and leg extensions as one giant set until my legs are toast. Another favorite is to do abs between sets of everything I do that day. 20 chins,"rest" ( while performing 25 hanging leg raises in the aboriginal hanging sling device) 15 chins" rest" (while performing 25 hanging leg raises in the aboriginal hanging sling device) and so on. By the end of the training session my abs are beaten like a rug. DO straight sets one workout..the next time, do all supersets with one exercise after another. Even tiny changes will cause the body to respond favorably.

MY ALL TIME FAVORITE--
The Extended set. This works great because it can be used at any condition level during any phase of a cycle. It is simple to apply at the end of any set..let's say it is leg curls. You are working hard. The first 5 reps are easy, reps 6 to 10 hurt, rep 11 is almost impossible. To avoid training to failure (unless it is a peak week) you cease your set and pause for a few seconds (20 to 60) to rest. Now continue the set. 3 reps go very easily (if you are not in good shape, stop here) the next 3 hurt (if it is week one or two of a cycle, stop here). The next 2 reps, your legs are screaming, then you stop-before failure. You can continue this way for some time...extending the set or stopping.
One of my most painful routines using this favorite technique is to do shoulder presses this way. Do 15 reps of shoulder presses, then drop the weight to the waist but not releasing the bar or setting it down, perform 10 curls with the weight, then press it 13 more times, the arms are burning now. Do 10 more curls, then 8 to 10 more shoulder presses..the arms are on fire! I go as long as I need to. If it is an easy week I still do extended sets but don't push it as far. If it is a hard week, I blast away. I use this technique in place of forced reps which I have always found to be risky, resulting in possible injury.