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| Get incredible pumps with drop-sets. |
The number of repetitions in my workouts are never set at a specific number; I always strive to perform as many reps as I possibly can with the weight I choose. I do, however, aim at a range by selecting a weight I am familiar with and that will hit that specific range. Gaining muscle mass and achieving a lean body is all about using heavy weight for as many repetitions as you can with good form, of course. If you at any point fail to perform the proper form you should immediately drop the weight – you have done what you were capable of.
To further push myself I always incorporate drop-sets into every exercise. I do this in several ways, but my favorite way to do this is by selecting a lower weight as a final set of an exercise and repping it out until my form fails. Always perform the single drop-set immediately after your ‘real’ final set. Often, I also perform 3 drop-sets in a row, by selecting three lighter weights, for example: 70-60-45 lbs. I line these 3 lighter weights up and then rep out each one until failure, right after one another. This gives you unbelievable pumps, which is what you should strive for every time you hit the gym.
Check out this killer chest workout, incorporating some of the techniques described above.
Flat Bench Dumbbell Press – Flex your chest as much as you can and increase weight each set.
Set 1: 12-15 Reps.
Set 2: 10-12 Reps.
Set 3: 8-10 Reps.
Set 4: 4-6 Reps.
Drop-set: Select light weight, rep out until failure, right after 4th set.
Incline Dumbbell Fly’s – Squeeze the two dumbbells together at the top, forcing you to flex your chest. Thumbs point towards each other the whole time.
Set 1: 10-12 Reps.
Set 2: 10-12 Reps.
Set 3: 10-12 Reps.
Drop-set: Push-ups until failure right after 3rd set.
Decline Dumbbell Press (One big Super-Set.)
Pick 5 different weights, lowering the weight each set – No break in between sets.
Set 1: Rep out until form collapses.
Set 2: Rep out until form collapses.
Set 3: Rep out until form collapses.
Set 4: Rep out until form collapses.
Set 5: Rep out until form collapses.
Standing Cable Fly’s
Set 1: 15-25 Reps – squeeze your chest in the middle.
Set 2: Push-ups – until failure, right after 1st set. Then take 90 seconds off.
Set 3: 15-25 Reps – squeeze your chest in the middle.
Set 4: Push-ups – until failure, right after 3rd set.
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