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Gain Muscle With Power Micro Drop Sets

Discover The Power!

Posted by ScottTousignant - July 2nd, 2016

Drop sets are an incredible muscle building tactic that has been used by bodybuilders for decades. They are often used as a finisher at the end of a workout, but can also be used as a great pre-exhaust technique at the beginning of a workout.


How Do Drop Sets Work?

Typically with drop sets you will perform four sets (in the optimal muscle building rep range of 8-12 reps) without any rest in-between sets.


The first Mr. Olympia, Larry Scott, did things a little different. He did something called Power Drop Sets, where each set was performed for 6 repetitions.


A lesser known form of the drop set is called a Micro Drop Set, where the reduction in weight is fairly insignificant. Therefore, the number of reps you can perform with each drop in weight will be very low, and ideally only between 1-3 reps.


The Combination

What I’ve done recently is combined these two drop set techniques together, to form what I like to call a Power Micro Drop Set.


So, What Are Power Micro Drop Sets?

With Power Micro Drop sets, you will begin by selecting a weight where you can perform 6 reps for your chosen exercise. Then, you will make a fairly insignificant drop in weight (ideally to a weight that will allow you to only perform 1-3 reps), and you will immediately do that set. You will then continue to reduce the weight three more times.


To give you an example here’s what my recent Power Micro Drop Set looked like with the decline bench press:


Set 1: 225 lbs for 6 reps

Set 2: 215 lbs for 2 reps

Set 3: 205 lbs for 2 reps

Set 4: 195 lbs for 2 reps

Set 5: 185 lbs for 2 reps


There is no rest in-between sets, other than the time it takes you to reduce the weight. I highly recommend that you use a spotter for this technique.


You can see some of my Power Micro Drop Sets in action, by clicking on the video link below, where I perform dumbbell rows, leg press, cable lateral raises, and hammer curls.




Conclusion

This is a completely different experience from traditional drop sets. You still get a bit of a pump, but not to the same extent as when you are performing 8-12 rep drop sets. You also won’t experience the same degree of muscle fatigue, but it’s still going to test your character. It’s a little more time efficient than traditional drop sets, which gives you room to repeat it once or twice if desired. Give it a try and be sure to report back with insights from your experience.


Sculpt a Masterpiece,

Scott Tousignant



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MEMBER COMMENTS
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Scott_Herman

Such a great article bro!!!  Lots of good info and great examples!

Fox84

great article, i also like the example you give as well. makes it easy to understand :)

ScottTousignant Edit Delete

Thanks man. I'm glad to hear that you enjoyed the article and found it useful

ScottTousignant Edit Delete

Thanks man. I'm glad to hear that you enjoyed the article and found it useful

JoeHurricane

Awesome article @scotttousignant! It's always fun to do some drop sets, so I might have to try this method too!

ScottTousignant Edit Delete

Thanks buddy. I appreciate the positive feedback. It's a fun technique that I'll be including more often in my training.