Full-Body Ascending Drop Sets

What happens when you do drop sets by adding weight instead of decreasing it? You’re about to find out!

If you’ve followed my programs for any length of time, you know I’m a big proponent of using intensity techniques like drop sets in my workouts. And why wouldn’t I be? These types of techniques allow you to take a set past the normal point of failure, thus upping the intensity and workload… and boosting RESULTS.

A typical drop set involves taking a set to muscle failure, then immediately reducing the weight by about 20%-30% and repping out with the lighter weight until you reach failure again.

With my Ascending Drop Set technique, you take a set to failure, but instead of lightening the load, you’re going to add weight. So technically, I guess it would be an “add set,” not a drop set.

If you’re wondering how you’re going to add weight after reaching failure, it all comes down to the weight used and the reps completed. With ascending drop sets, you essentially do three sets at three different rep ranges for each exercise.

Set #1 will be for 20 reps. This serves as both a warm- up (during reps 1-10) and a high-rep set to build muscle endurance and take the muscle out of its comfort zone to instigate hypertrophy.

After 20 reps, you'll immediately put the weight down and add enough weight to limit you to 10 reps on the next set (set #2) with little to no rest. This set is the technical “sweet spot” for muscle growth, due to the moderate 10-rep

... Subscribe to read more!

Related Articles

• 
  Full-Body Oxford Drop Sets

  The classic 3x10 set/rep scheme is taken to the next level for maximum muscle-building and fat loss with this 5-day descending pyramid technique.

• 
  Ascending Drop Sets Live Tutorial Transcript

  The transcript of my live Facebook session breaking down my Full-Body Ascending Drop Sets technique.

• 
  Ascending Drop Sets Full-Split Program Overview

  This 4-week program modifies the classic drop set technique for better gains in muscle size and strength... while also torching body fat.

• 
  Oxford Drop Sets Step-by-Step

  A quick tutorial on how to perform my unique Oxford 3x10 drop set method to build muscle and torch body fat.