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IMPLEMENTING DROP SETS INTO YOUR PROGRAM

Have you hit a wall with your training? Are you struggling to break through that plateau and build more muscle? Then implementing drop sets into your routines may help you.


Drops sets are a great way to drive more volume into your work outs. A drop set is when you complete a set, then using a lighter weight, continue the set by performing more reps. You can continue to do this for as many rounds as you can handle. A great way to know what weight to drop down to is by lowering the weight by 25%. Here is an example of a drop set I use with my chest routines;


Flat Dumbbell Press x 50kg x 10 reps

Flat Dumbbell Press x 35kg x 15 reps

Flat Dumbbell Press x 25kg x 15-20 reps


In this one set I have completed on average 40 reps. This amount of volume is great to drive muscular hypertrophy as I am working to my absolute failure, increasing my time under tension which will increase the metabolic stress of the set


The great thing about drops sets is that you can use this method with any exercise, regardless of whether you are a beginner or advanced lifter.


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