Tip: Increase Your Muscle Density

Use this twist on the drop set method to build thick muscle that's as strong as it looks.

Power drop sets were a favorite of the first ever Mr. Olympia, Larry Scott. He was a firm believer that the fastest track to massive muscle was lifting heavy weight with few reps, every time.

Larry Scott
Larry Scott

This method won't give you as much of a pump as traditional, higher-rep drop sets, however, it'll encourage strength gains while improving muscle density.

How to Do It

Only decrease the weight after your final working set by about 10%. Because the weights will be heavier, keep a spotter nearby.

Example: Complete your final rep using 325 pounds on the bench press, then...

  • Power Drop Set 1: A set of 295 pounds (rounded up) x failure
  • Power Drop Set 2: A set of 265 pounds (rounded down) x failure
  • Power Drop Set 3: A set of 240 pounds (rounded up) x failure
Eric Bach is a highly sought-after strength and conditioning coach, located in Colorado. Eric specializes in helping athletes and online clients achieve optimal performance in the gym and on the playing field. Follow Eric Bach on Facebook