Set System Training
A training principle based on performing multiple sets of each exercise, thoroughly working each muscle, which builds strength and mass more quickly than just one just performing one set alone. For beginners, it’s a good idea to start off with 2 to 4 sets of up to 4 exercises per body part.

Progressive Overload Training
If you lift the same amount of weight every time you exercise, you’ll eventually plateau and stop making gains. The progressive overload principle makes sure that your muscles work harder in a progressive manner over time. There are two ways that you can put this exercise principle to work for you. You can increase the weight you use for each training session by doing more reps or sets or you can decrease the amount of time you rest between sets. Whichever method you choose, the key idea is to work your muscles harder over time.

Isolation Training
Even though it’s impossible to work just a single muscle, there are certain exercises that are better for targeting a specific muscle. Knowing which exercises these are, and doing them with proper form can maximize your workout by targeting maximum stress onto a particular muscle for bigger gains.

Muscle Confusion Training
To make progress, you have to vary something in your workout – the number of sets, the number of reps, the exercises that you choose, even the amount of time you spend on your rest periods – to prevent your body from getting into a rut and stop making gains. By constantly changing your routine, you can make sure that you hit the neglected muscles that can get passed over by doing the same exercises over and over again.