jadakris31

im trying out some drop sets out to some of my workouts- just want to see if anyone has some advice for them

chest

dumbell bench (or bar but in the same type pyramid)
50x12
60x8
65x6
70x4

incline bar bench(or dumbell but in the same type pyramid)
150x4
145x6
140x7
135x8

then either decline or machine bench then cable crosses.. a total of 13 sets....

i also use drop sets for biceps and shoulders, and usually only one exercise..

P-funk

My advice.......don't do so many drop sets, they can lead to over training very quickly.

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Optimum Sports Performance

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jadakris31

well on my chest workout i do 4 sets (all of incline) for drop sets .. is that too many?? how would i do less?

somehow trying to get the abs but bulk at the same time.......

Robboe

When i do drop sets (frequently) i do them so overall i get between 12 and 15 reps in total and i never do more than 2 drops. That's just personal, but whatever.

So for example, bench may look like this:

(after warm-up)

Set 1 - work set - 4-6 reps

--rest for 3-5 minutes--

Set 2 - work set weight - as many reps as possible
drop to about 60-80% of the weight - as many reps as possible
(if i'm in the 12-15 rep total by this point, i'm done, if not
drop to about 40-50% of original work set weight - as many reps as possible.

Usually if i do a second drop i can squeeze out enough so that i actually exceed the 12-15 rep region, but what the hell.

Also, i never do drop sets on my first sets of any exercise, even secondary and teriary exercises for bodyparts, unless i only plan on doing one set for that particular exercise.

But then again, that's just me.

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