Drop sets variations

Posted: February 22, 2014 in fitness, Muscle Building
Tags: , , , , ,

Weights
Drop sets are one of my favorite intensifiers, and there are multiple ways to use them. In fact there are pretty much as many ways to customize them as you can think of. Here are a few ways I use them:

1. Standard drops

At the end of your last work set, do 3-4 drops; each drop decrease weight by 15-20%. Do 50-60% of the reps used for your working sets. Example:
Last working set = 8 reps x 100lbs
Drop 1 = 5 reps x 85 lbs
Drop 2 = 5 reps x 70 lbs
Drop 3 = 5 reps x 55 lbs
Drop 4 = 5 reps x 40 lbs

2. Super drops

These are typically done as a work set of their own. 25% x 2 with more reps each time
Example:
First set = 6 reps x 100 lbs
Drop 1 = 8 reps x 75 lbs
Drop 2 = 10 reps x 50 lbs

3. Power drops – 5-10% drops same number of reps. 6 or more drops (only works for heavy weights)

Example:
Set 1 = 2 reps x 100 lbs
Set 2 = 2 reps x 90 lbs
Set 3 = 2 reps x 80 lbs
Set 4 = 2 reps x 75 lbs
Set 5 = 2 reps x 70 lbs
Set 6 = 2 reps x 65 lbs

4. Eccentric drops (negative drops)
50% drops, about 50% reps. 2 drops

Example:
Work set: 8 reps x 100 lbs
Drop 1 = 4 reps x 50 lbs
Drop 2 = 4 reps x 25 lbs

Experiment with these to shake up your training!

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