Drop Sets

Hello Reader,

On this post Im going to explain about drop sets. Again like rest-pause, you can do drop sets (some people call them strip sets) at the end of each set or on the last set of the exercise. By doing them on every set you are performing more reps in the workout but again you will be taking the muscle to TF. (total failure) For those who are advance trainers, you might prefer this method as you will be getting through quality volume and your muscle fibers will be torn significantly, however if you are not experienced be careful as you can cause damage to the muscle by over training them.

The idea behind drop sets is to perform your normal lifting weight (depending on what phase you are working in) and then to either drop the weight to 60% of what you were lifting, or to take a weighted plate off of each side of the BB or pick up lighter Db's. You will them perform as many reps as possible until TF.

As you work through the sets and drop sets, you may well decrease in the number of reps you are performing as your muscles are fatiguing. If working in the strength phase you may want to set a target of only 4-5 reps on a drop set, this is so you dont go into an endurance phase.

Sometimes if you prefer to do only one drop set, ie at the end of the last set you can really push yourself until TF. By performing your reps, blood will flow into your muscles and give you that 'pump' feeling. By changing your advance technique your muscles will become more efficient at transporting oxygen in and out of the muscle, and therefore disposing of waste products better.

Example of drop sets on Squats.

Squats 4 sets of 6 reps

After the first set of 6 reps remove a % of the weight (disk from either side) and perform another 3 reps.

Repeat on the other 3 sets as well.

Alternative, if working in the hypertrophy phase (12 reps) you may want to perform TF reps after completing every set. Again take off a disk from either side and then rep out until TF.

Perform on every exercise in the workout for the week then change advanced technique to keep your body and muscle guessing.