Sup guys, when i perform burnset/dropset w/ 3 drops of 8 reps for the first set should i drop the weight also in 2nd and 3rd set? or should i begin with light to heavy in the 2nd and 3rd set? Tnx Hermanites!

Jairus,

A drop set or burn set is as the name implies - you drop the weight and increase the reps. So a good burn or drop set for DB chest press would be 1st set = 8 reps of 80Lbs, 2nd set = 10 reps of 60 Lbs, and third set = 12 reps of 35Lbs for example. You can do supersets for the same muscle where you keep the reps and the weight the same for 8 reps each exercise (16 reps total per super set) - for instance 8 reps of wide grip BB curls followed immediately by 8 reps of close grip EZ bar curls.

John

I mean if i already finished the first set with 3 dropsets how about the 2nd and 3rd set should i lift from light to heavy or the same thing just like the first set with 3 dropsets?

Doing the same thing (continue to do drop sets for set 2 and 3 and 4) will probably be too much volume for you. Just make them normal sets. Occasionally, you can try to have both your first and last set be a drop set to spice things up a bit.

Kostas

I want to ask you something here, just to clarify. You do your FIRST set of THREE drop sets ? And after that you do that 2 more times making it a total of three sets that has three drop sets within each of them ? Which would mean that in total you are doing 9 sets ?

A normal drop set on an exercise would look like this:

Dumbell curl 8 reps 12 reps 15 reps

But the way I understand it you do it like this: ?

Dumbell curl 8 reps 12 reps 15 reps

Dumbell curl 8 reps 12 reps 15 reps

Dumbell curl 8 reps 12 reps 15 reps

= 9 total sets

The amount of sets and volume you do depends on your body's response. In my full body workouts, I am doing anywhere from 450 - 500 reps total in 60 minutes across 4 muscle groups. For me, I am doing 4 supersets per working set. So for curls for example, I do 4 supersets of anywhere from 16 to 30 reps depending if each exercise is 15,12,10, or 8 reps. E.G. wide grip BB curls for 12 reps followed immediately by close grip BB curls for 12 - so 24 reps for 1 set x 4 sets = 96 reps total. Sometimes I reverse pyramid the weights so the first superset is 12x2, then 10x2, then 8x2, then 6x2. I do this for all body parts except abs and calves where the sets have 25-30 reps each.

This may seem like too much volume but for me it is not. Because I am doing supersets and giant sets (3 exercises in a row), the progressive overload is achieved by the sheer volume even with the higher 12-15 rep counts or the progressive overload is achieved thru increasing the weight via reverse pyramiding and adjusting the rep range accordingly. They are very intense workouts and the weight increases are small since the muscles are fatiguing faster. My point is that how you do drop sets or how many you use is dependent on how your body responds :-)

John

If you're familiar with Scott' s bigger,fuller,Stronger muscle gain chest workout that's what im talking about

This one?

So you're doing 3 drops on the first set (e.g start at 150lbs, drop to 130lbs, drop to 110lbs, drop to 90lbs). Then, for the next two sets, you simply lift AS MUCH as you can handle for eight good reps per set. So it might be like 140lbs for set 2, and set 3. It is only on the first set that you should perform drops.

Make sense?

Jordan

you got it!, tnx man