| What Is A Drop Set?
A drop set is a set where you do as many reps as you can with a certain weight, then immediately lower the weight and do more reps. There should be as little rest as possible between sets.
This means at the beginning of your workout that you use a compound movement and start off with 3 sets pyramiding down. As an example, use the bench press and start with 8 reps, then 6 reps, then 4-6 reps.
These first three are your 3 heavy sets. Then for the monstrous, giant 4th set you should start with the same weight you did 4-6 reps with and then do as many reps as possible. Then you need to take (depending on how much you bench) 10-20 pounds off and do as many reps as possible.
Do this until you have about 30% of the weight you started the set with and you have finished the first exercise.
Follow the drop set with 3-4 exercises (of your choosing) with 3 pyramiding sets and then on the 4th set use half of your heaviest weight straight after the 3rd set and rep out 'til failure.
Exercises For Each Bodypart (used for the first exercise)
- Chest - Bench Press
- Back - One-Arm Dumbbell Row
- Shoulders - Dumbbell Shoulder Press
- Quads - Leg Extension
- Hams - Leg Curl
- Biceps - Barbell Curl
- Triceps - Triceps Pressdown
These are only a selection, as this method can be used for many exercises. Squats are good, also.
This will hurt, and remember to go heavy and it will work for you. The drop set technique is also a good way of burning calories as you are getting a continuous burn and tension on the working muscles.
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