Training variation has been suggested as a primary principle in the pursuit of increasing muscle hypertrophy and maximal strength. Although variation may be achieved in a number of different manners within the training process, at the training session level advanced approaches to stimulating adaptations can be employed. At present, research is undecided on the benefits of these methods. Part 1 of this two-part article will review methods that may be employed to accumulate greater training volume through raising training density. Part 2 will discuss advance strategies that possess the potential to increase training intensity, while maintaining other acute exercise variables. The practical application of these methods will also be discussed, in the context of creating greater muscle cross-sectional area and developing maximal strength.