Rest Pause

Unlike the drop set, where you reduce the weight, in rest pause the load stays the same. You do 8 reps at 80 kg, hit failure, rack the bar, breathe for 15 seconds, then squeeze out 2-3 more, rack again, another 15 seconds, and grind out one last rep. The result is that with an 8-rep load you've done 12-14 reps, all with a meaningful weight.

This method is particularly effective because it lets you keep mechanical tension high. In a long set with a light weight, the first reps aren't very growth-stimulating. With rest pause, every rep happens with a heavy load and close to failure, which means the percentage of effective reps is very high. The muscle is always working at the top of its capacity.

Rest pause generates a lot of fatigue, both muscular and neural. Use it on exercises where you can put the weight down safely: machines, dumbbells, exercises with safety pins. Avoid it on exercises where failure can put you in danger without a spotter. As with all intensity techniques, you don't need to use it on every exercise: one or two rest pause sets at the end of the session, on accessory exercises, are more than enough to deliver an extra stimulus without compromising recovery.