drtbear1967
Musclechemistry Board Certified Member
Devil's Drop Sets
by Dean Graddon
This drop set protocol strikes a nice balance between strength and hypertrophy through the use of relatively heavy weights and high reps. It's pretty simple: 6-6-6.
1. With a weight somewhere around your 8 rep max, complete 6 reps (a couple of reps shy of failure). 2. Drop the weight by only 10% (one pin slot or 5-10 pounds per dumbbell for example) and bang out another 6 reps with maybe one left in the tank.
3. Finally, drop the weight a further 10% and fight through the pain to hit another 6 reps. This time, if you selected your weights properly, you should hit technical failure.
by Dean Graddon
This drop set protocol strikes a nice balance between strength and hypertrophy through the use of relatively heavy weights and high reps. It's pretty simple: 6-6-6.
1. With a weight somewhere around your 8 rep max, complete 6 reps (a couple of reps shy of failure). 2. Drop the weight by only 10% (one pin slot or 5-10 pounds per dumbbell for example) and bang out another 6 reps with maybe one left in the tank.
3. Finally, drop the weight a further 10% and fight through the pain to hit another 6 reps. This time, if you selected your weights properly, you should hit technical failure.
