1. Drop sets – a drop set is where after you have completed the repetitions of your working set, you lower or “drop” the weight of the exercise by about 20% to 30% and do another 3-5 repetitions. Drop sets are most commonly going to be your last set.

The number of drop set repetitions that are suggested to you are usually those following the “+” symbol in the “Reps” section of the program. For example, if your working set is guided to be 8-12 repetitions and then followed by a “+ 3-5”, then that means that after you have completed your 8-12 repetitions, you lower the weight by 20-30% and do another 3 to 5 repetitions.

Lastly, there is no rest time between your working reps and your drop reps. Your goal is to strip the weight as quickly as possible and pump out the remaining repetitions.

2. Negative reps – with negative reps you focus only on the eccentric contraction of an exercise. What that means is that your goal with negative repetitions is to only control the weight and slowly lower the weight. Negative reps usually involve another person who is there to help you raise the weight.

Here is how they work: you want to pick a weight with which you can only do 4-5 repetitions. After you do your full range of motion of lifting and lowering the weight, you will need someone to help you carry out another 4-5 repetitions where the other person helps you lift the weight and all you have to do is slowly lower the weight down and control it by maintaining proper form and focusing on using the targeted muscle group. Remember to NOT swing or drop the weight.

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