Principles that can be used when planning your training cycles:
Cycle Training: this is where you break up your training into bulk cycles, strength cycles and cutting cycles; which will help keep your muscles in a responsive state.
Split Training: this is breaking up your training into separate body parts each work-out which allows for shorter and more intense sessions.
Muscle Confusion: your muscles adapt to stress, and ultimately you can reach a plateau. By constantly varying the exercises, weights, sets and reps you can ensure continued adaption.
Progressive Overload: continue to increase different parameters in your training, whether it be more weight, increasing sets and reps, etc.
Giant Sets: performing several exercises for a single muscle group with little rest in between sets.
Muscle Priority: training a weaker body part first in your work out.
Pre-Exhaustion: this is where you perform an isolation exercise preceding a compound exercise, e.g. leg extensions before squats.
Pyramiding: beginning with a lighter weight, gradually increasing weight and lowering reps, then work backwards, decreasing weight and increasing reps.
Stripping: going from a heavy weight, and stripping off weight each set as fatigue sets in.
Forced reps: once failure has been reached on a set, your partner assists you in performing additional reps that could not be performed alone.
Continuous tension: maintaining slow continuous tension thru out the rep, which will maximize red muscle fiber recruitment.
Cheating: once failure is reached the weight is swung past your sticking point to complete the movement. (useful when you do not have a spotter)
Partial reps: as the name implies only part of the full movement is performed, e.g. only curling a barbell half way up, which can be effective due to the varying points of leverage.
Peak contraction: at the completion of a set holding the weight fully contracted for a few seconds.
Super speed: using a lighter weight, reps are performed explosively yet controlled, called “compensatory acceleration”, which can help with white fiber recruitment.