1) Continuous/Progressive Overload. Well really you should be doing this as a matter of course. You may either keep increasing the amount of weight you lift or try to do more reps. A combination of the two is fine also
2) Giant sets. This technique is employed by following up one regular set with another set of a different exercise that targets the same muscle group. For example, squats followed immediately by leg extensions. You can then rest one to three minutes between sets and do it again.
3) A superset is done by following one normal set of an exercise with an exercise for the muscles opposite muscles. This can create a really good pump in that muscle group. Such as, rows after bench presses, tricep pushdowns followed by bicep curls.
4) Forced reps. On a regular set, rather than failing on the last rep you basically get a partner to aid you in doing the final repetition and then allow them to continue to assist you in completing a further 2 or 3 repetitions. The assistance should be minimal and just enough to allow you to do the reps.
5) Negatives. This is when you complete a regular set to failure and then with the assistance of a buddy do another rep but subsequently you lower the weight with no help and under complete control on your own.
6) Drop set exercises. after completing a normal set to failure then decrease the weight and then perform more reps until failure, drop the weight again then do more reps and so on. This is a very intense technique that creates a real burn and can help build muscle mass a great deal.
This is just a start on the different varieties of exercise that can be done to build muscles mass but be warned these can leave you feeling quite sore for the next few days so always ensure that you allow sufficient rest between exercises.
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