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How to do drop sets or extended sets to build more muscle…

In a drop set or extended set - what you do is…

You start off with a certain amount of weight and let's say for example you start off with 200 pounds in the bench press and…
Let's say the most reps you can do with 200 pounds on the bench press before your muscles get tired is 5 reps but instead of stopping at 5 reps…
You would DROP or lower the weight down to 180 pounds and then do as many reps as you could with 180 pounds and you'll probably end up doing 5-to-10 more reps with 180 pounds and once you've done as many reps as you can with 180 pounds…
You would drop the weight again (maybe down to 160 pounds) and do as many reps as you can with 160 pounds so basically…

A drop set helps you build more muscle (and get stronger) by…

Making you do more reps in a set and… Since drop sets are so intense…

You should only do 1-to-2 drop sets at the end of your workouts so for example…

Let's say you do a bench press workout where you bench press 200 pounds for 5 sets of 5 reps then…
Only on your 5th set is where you would do the drop set of something like…

Bench pressing 200 pounds for only 5 times and then you would drop the weight and…
You would bench press 180 pounds for 5-to-10 times and then you would drop the weight again and…
You would probably bench press 160 pounds about 10-to-15 times and…

Anytime you do a drop set - You want to stop dropping the weight once you reached 70% of the weight you started with so if you start off with 200 pounds - your drop set should be over once you do as many reps as you can with 140 pounds and…

Also Make sure that you take off at least 10-to-20 pounds or 5-to-10% each time you lower the weight in the drop set so don't do a drop set like 200-to-195-to-190-to-185 and do a drop set that's more like 200-190-175-150-140 and…

If you still have no idea of how to do a drop set - or just want to see how a drop set is done in action - play the video below…

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