Okie, triple drop-sets are like this.

You're totally warmed up. Done your dips for your chest day. Done some light warmups. Stretched, flexed a bit. Finished your flat bench 12x4 set. Now, move on to, your incline benches.


You're doing 200lbs bench-presses. You're on your 10'th rep. You struggle for the 11th rep. And on the 12th rep, you cannot push the bar completely up, and you need help.

Great, ur muscles are pumped.

Drop the weight to 180Lbs. Hit another 12 reps. At the 8th, rep...I think your hands are probabbly like half-dead. Get a friend, push for 12 reps, by hook or by crook. (WOW I FINALLY said that phrase!)

Now, your muscles are half-dead. Not yet babe, not yet.

Drop again, to 150lbs. HIT another maddening 12 reps. Forgive form a little bit, cheat a little. Do all 12 reps.


Congrats,you've just hit some muscle fibers, you never hit with your normal 12x4 sets.

Then you rest for 3 minutes. Repeat, this mad set. Try to maintain form, cheat a little on your last set, but not too much.
Then if you're strong enough, hardy enough, blast yourself through the last triple-drop-set.

Finish off with 3 sets of decline presses and dumbell flys. Then stretch and flex your chest hard.

Your front delts will hurt, your forearms will scream, your triceps will burn, and your chest will cringe. It's that bloody bad. I've done it, and I actually see improvements. Which is something that I've not seen on my chest for a long long long time.

Try this sometime. Maybe for 8 weeks, before you change to a different chest blasting programme.

may i ask what kind of result did u get? muscle pumped does not mean muscle growth, it only means that there's alot of blood in that particular part of your body so it feels pumped.. muscle growth will only come about one way only.. and that's progressive overload.. when u load continuously for a certain time frame your muscles will adjust and start to grow acoording to your workload..

but this is only my opinion.. correct me if i'm wrong..

Yes, i'm quite sure we all know that. I only posted this guide, because I feel it works after I've used it for 1 1/2 months. Torturous, but it busted the plateau.

I never measured, but it does look firmer and my friends themselves say there's an improvement in size and shape.
However I've recently started training back, 3 months ago after I met darklight, so perhaps it's the upper back muscles that grew instead.

I don't guarantee the same results though, but what works for me, should work for the rest. I'm an ectomorph, so mesos should have an easier time adding some mass to them chests.

This post has been edited by pizzaboy: Aug 1 2006, 07:29 PM