Drop sets....have you heard of it? It's definitely not for the faint of heart. This is serious weight training. I've tried it, and it will work you out! How to: start with a challenging amount of weight...one that you can do at least 4-6 reps with. When you finish that set...immediately drop the weight amount by 10% (don't 'rest' between sets)...do 6-8 reps at that weight...then immediately drop that weight again by 10%...(no resting, now!) do 8-10 reps...and finish off by dropping the weight again by 10% (we're almost there!) and perform 10-12 reps! You'll be saying 'ow!', but believe me, your muscles will be 'wow-ed'! This type of exercise is best done using a weight machine for whatever muscle group you chose to work out, as weight poundage can quickly be changed, and the idea is really pushing the muscles to perform at high intensity/energy, without the typical 30 to 90 seconds rest between sets. It's something you can add once a week for a group of muscles that will really ramp up your results! You won't be disappointed!
Remember: If you have not exercised in a long time, and/or are on prescription medications or have health issues, get an 'ok' from your doctor before getting involved in a weight lifting program to make sure you are healthy enough to do it.
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