6-8-10 Dropsets
One of my favorite intensity building techniques to create a lot of metabolic stress and up the overall volume are 6-8-10 Drop Sets. This set-extending technique works well for any exercise. Here’s what it looks like:
1. Perform a hard set of 6 reps. This should NOT be a 6-rep maximum, but it would be tough…you want to leave 1-2 reps in the tank.
2. Immediately reduce the weight by 20-30% and perform a set of 8 reps.
3. Finally, reduce the weight one final time by an additional 20-30% and perform a set of 10 reps.
24 total reps. That’s one set. I would refrain from using this for more than 1 exercise and 2 total sets per workout-this will be plenty.
Let’s use the flat dumbbell press as an example:
Stage 1: 40 lbs. x 6 reps then IMMEDIATELY
Stage 2: 30 lbs. x 8 reps then IMIIEDIATLEY
Stage 3: 20-25 lbs. x 10 reps
Rest 90-120s and do it again (you’ll find you’ll have to lighter on the 2nd set due to cumulative fatigue). Give this method a shot during your next workout and let me know how you like it. Train hard!