Ranked by evidence
Training methods, graded by evidence
Popular techniques and formats, from drop sets to zone 2. Each page says what they actually add, for whom, and when to skip them.
- Blood flow restriction (BFR) training Strong evidence
BFR training uses a cuff on the upper arm or thigh to partially restrict blood flow while lifting light loads.
- High-intensity interval training (HIIT) Strong evidence
HIIT alternates short hard efforts with recovery.
- Plyometric (jump) training Strong evidence
Plyometric training uses fast jumps and rebounds to train explosive power.
- Sprint interval training (SIT) Strong evidence
Sprint interval training uses short all-out efforts, typically 20–30 s, separated by easy recovery.
- Calisthenics (bodyweight training) Moderate evidence
Bodyweight training builds muscle and strength when the exercise is hard enough: push-ups matched to bench-press load grew the chest about as much as the bench.
- Circuit training Moderate evidence
Circuit training moves from one resistance exercise to the next with little rest.
- Cluster sets Moderate evidence
A cluster set breaks a set into small chunks of reps with short rests in between (for example 2 reps, 20 s rest, repeated).
- Cold-water immersion (ice baths) Moderate evidence
An ice bath after a hard session reduces soreness and helps power and perceived recovery come back by the next day.
- Drop sets Moderate evidence
A drop set takes a set to failure, then immediately cuts the load and keeps going.
- Foam rolling Moderate evidence
Foam rolling briefly increases range of motion about as much as stretching and slightly reduces muscle soreness after hard training.
- High-intensity functional training (HIFT) Moderate evidence
High-intensity functional training mixes lifting, gymnastics and conditioning in fast, varied workouts.
- Isometric training Moderate evidence
Isometric training means pushing or holding against resistance without moving, like a wall sit or a paused hold.
- Kettlebell training Moderate evidence
Kettlebell training, mainly swings, goblet squats and presses, does improve strength and jump height in short trials.
- Periodization Moderate evidence
Periodization means planning how load and volume change over weeks instead of repeating the same workout.
- Resistance bands (elastic training) Moderate evidence
Training with elastic bands builds strength about as well as machines and dumbbells when effort is matched.
- Supersets Moderate evidence
A superset pairs two exercises back to back with little or no rest.
- Tabata (20 s on, 10 s off) Moderate evidence
The original Tabata protocol is eight all-out 20-second efforts with 10 seconds of rest, and in a small 1996 study it raised both aerobic and anaerobic capacity in four minutes of work.
- Velocity-based training (VBT) Moderate evidence
Velocity-based training uses a device to measure bar speed and adjust load or end sets when speed drops by a set amount.
- Active recovery and cool-down Limited evidence
Light exercise after training or on rest days clears blood lactate faster, but that does not translate into better next-day performance or less injury.
- Compression garments Limited evidence
Compression clothing does not make you run faster, and the most careful recent meta-analysis found it does not speed strength recovery either.
- Deload weeks Limited evidence
A deload is a planned easy week with less volume or effort.
- Fasted training (fasted cardio) Limited evidence
Training on an empty stomach burns more fat during the session, but that does not translate into more fat lost over weeks.
- German Volume Training (10 × 10) Limited evidence
German Volume Training (GVT) means 10 sets of 10 reps of the same exercise.
- Percussive massage (massage gun) Limited evidence
A massage gun can briefly increase range of motion without costing strength, but it does not reliably speed recovery of strength or reduce soreness, and used during a warm-up it may slightly hurt jump and sprint performance.
- Pilates Limited evidence
Pilates improves flexibility and gives a small boost to aerobic fitness, but it does not build strength or change body composition better than other exercise.
- Pyramid sets Limited evidence
Pyramid sets change the load each set, usually going heavier with fewer reps (15, 12, 10, 8, 6).
- Rest-pause sets (including myo-reps) Limited evidence
Rest-pause means taking a set close to failure, resting 15–30 seconds, then squeezing out a few more reps, repeated a few times.
- Static stretching before training Limited evidence
Holding long static stretches right before lifting or sprinting slightly lowers strength and power, and it has not been shown to prevent injuries.
- Yoga Limited evidence
Most yoga is light-intensity activity.
- Zone 2 training Limited evidence
Easy, steady cardio clearly improves fitness and health, but the popular claim that "Zone 2" is a special, optimal intensity for building mitochondria and burning fat is not supported.