The Muscle Couple with some details on  employing another intensity technique into your training sessions.

The newest one we’ll discuss are DROP SETS.

DROP SETS are when you continue an exercise by dropping the weight once muscle failure has been achieved with the starting weight.  They are usually most convenient with machine exercises whereby you can easily manipulate/drop the weight or resistance.  You can also use them with Free Weights from time to time as well.

There are a lot of reasons to use them in your training program.  In our opinion, the #1 over all reason is to completely destroy and shock  muscle fibers.   Dropping the weight, extending the set and continuing  reps until positive failure will traumatize the targeted muscle allowing for an increase in muscle size.

It’s imperative you exercise caution with DROP SETS and only use them every so often.  A general rule of thumb is to do no more than 1-2 drop sets per muscle group per training session.   Doing any more than that can lead to serious over training.

There is no hard or fast rule of how much weight to drop each succeeding set.  We normally decrease the weight anywhere from 20-35% at each drop.

• DB Delt Press—-50 P0und DB’s for 8 Reps—-Drop to 35 DB’s for 5-6 reps—-Drop to 25# DB’s and rep til failure (usually no more than the first set-8 reps)

The Muscle Couple tends to employ this technique  to ramp up our intensity and blast the targeted muscle.

We love to use “Triple Drops” as displayed in the video below of Jay performing a DROP SET on the Delt Press Machine at Gold’s Gym Pasadena.

Learn to incorporate DROP SETS into your routine for some new muscle gains.

MIHWCS