If you’re stuck in a plateau, program bouncing isn’t always the key to more growth. Sometime to make your workouts more intense / effective you need to bring in more volume. But how do you do this without adding useless exercises or loads and loads of sets that would extend your workout time by an hour or more? Well the answer is simple and it’s utilizing DROP SETS.
For those of you who’ve already tried my ARM DAY and CHEST DAY workouts (Links below), you know exactly what I’m talking about. All you need is 3 – 4 exercises max and each set consists of 2 drops bringing the total reps per set to about 18 – 24 reps which adds up to 6 – 8 reps per drop.
I recommend combining this back workout with either CHEST if you’re feeling frisky… or steal the biceps portion of my ARMS workout and train BACK & BICEPS.
—- WORKOUT LINKS —
CHEST –
ARMS –
BACK
– 3 exercises
– Rest 2 – 3 minutes between sets
(0:30) Lat Pulldown
– 3 sets: 6 – 8 reps (Double Drop)
(1:32)- Close-Grip Cable Row
– 3 sets: 6 – 8 reps (Double Drop)
(2:31)- Lat Pushdown
– 3 sets: 6 – 8 reps (Double Drop)
– Burnout on reps on final drop of final set
Want a full program that utilizes drop sets? Check out my 5 Day Split Workout! –
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48 comments
If you're stuck in a plateau, program bouncing isn't always the key to more growth. Sometime to make your workouts more intense / effective you need to bring in more volume. But how do you do this without adding useless exercises or loads and loads of sets that would extend your workout time by an hour or more? Well the answer is simple and it's utilizing DROP SETS.
For those of you who’ve already tried my ARM DAY and CHEST DAY workouts (Links below), you know exactly what I’m talking about. All you need is 3 – 4 exercises max and each set consists of 2 drops bringing the total reps per set to about 18 – 24 reps which adds up to 6 – 8 reps per drop.
I recommend combining this back workout with either CHEST if you’re feeling frisky… or steal the biceps portion of my ARMS workout and train BACK & BICEPS.
—- WORKOUT LINKS —
CHEST – https://youtu.be/AcjIxxZxW0c
ARMS – https://youtu.be/ypzfcITmWzs
BACK
– 3 exercises
– Rest 2 – 3 minutes between sets
(0:30) Lat Pulldown
– 3 sets: 6 – 8 reps (Double Drop)
(1:32)- Close-Grip Cable Row
– 3 sets: 6 – 8 reps (Double Drop)
(2:31)- Lat Pushdown
– 3 sets: 6 – 8 reps (Double Drop)
– Burnout on reps on final drop of final set
Want a full program that utilizes drop sets? Check out my 5 Day Split Workout! – https://muscularstrength.com/program/5-Day-Bodybuilding-Split
As an Aussie i totally respect this no BS and down to business approach in your training and video! Consequently I'm training back today and shall put your method into practice :). Thank you for sharing your knowledge mate.
Make video on how to get biceps sore.
I have a hard time making that mind muscle connection with my back, any tips?
Hi Scott Herman I have question. I have come to the conclusion that my form doing lateral raise has not been the best(but not horrible that said). So I need to revamp the exercise, eraseing the logs and probably start over with somewhat lower weigts. There are many variants like standing, bent over, cable machine and so on. Is it any variant that is better?
Weird faces from a weird guy
New camera work ❤️❤️❤️
Can’t track or progress weights if doing drop sets, just junk volume! garbage! And a lat movement at the end when that fatigued to get the lats ‘short’ is useless
Lookin big Scott! 🙂
6-8reps.. so thats why you not getting bigger of those years..
@ScottHermanFitness – would you also suggest this type of workout for let's say Shoulders? Doing 2-3 drop set per set of each shoulder exercises (Rear Delt / Shoulder Press, Side Lat Raise)? Thanks!
The numero uno lifelong natty legend 💪💪
Seriously dude why you train in the gym if you have home gym ? I knew there is some mechanics that is not in your gym but in my opinion your gym is 100% enough for 99.99999999999999% of everything you do to maximize your gains
I’m kinda sad that I’ve already gotten to the point where I don’t need a video like this 🤦♂️ but at the same time it’s thanks to videos like this that I don’t need them anymore so keep it up 💪💪 make humans strongaaahh
What is the song in the vid
Worst genetics on YouTube lol
Oh wow! Scott makes a gym content video? Weird. Thought he was all about that reality tv type content and fake drama.
What’s up Scott💪🏼 perfect for back day today!
Those straight arm pulldowns are brutal
ive never seen those called lat pushdowns but nice vid my dude
Let's get sore.
Aaaahhhhmmmmz!!
I watched you for years my man I always enjoy your videos. When I feel like shit I watch ur videos hehe, thanks for making my days Scott.
Muted this
Hey Scott, I've had an issue with my family telling me that personal training doesnt make any money. Would you recommend NASM certs if coaching is my preferred career path?
No deadlifts?
Scott, can you do a video on deloading? Should we do it, and if yes, how and when should we perform it?
Monster Scott
What is a “drop set”?
I want you to personally train me Scott.
Lmao, Scott is a freaking joke, look at his tiny chest! You guys all need to be getting your advice from a real natty who works hard like Simeon Panda! Mike Thurston also has some great info, he doesn't rant about all those bullshit cheat reps like some idiots! Watch Simeon and Mike and come and work out like a real man with me!
???~?~👍👍👍👍
Hello Bro😁
Hey Scott, Is Jeff Nippard natural or not?
Hello. Before I start, I want to thank you in advance for reading this comment. I know that time is limited for all people, and that reading a long comment, especially one that is not necessarily on topic with the video, is a sacrifice that should not be taken lightly.
On the topic of time, each person has a limited time on this planet. However, no one really talks about the life after death. When God created heaven and earth, he never intended for death to be a part of the human experience, but when Adam and Eve ate fruit from the tree of the knowledge of good and evil, everything changed. Sin had just entered the beautiful world that God had made, and God, being perfectly just, punished Adam and Eve, along with all of their descendants, by banishing them out the garden, denying them the opportunity to eat from the tree of life, and condemning them to die because of the consequence of their sin. The fate of Adam and Eve is the same for all people on this planet, because we have all sinned and fallen short of the glory of God. However, this is not the end of the story.
Out of God’s perfect love for us, he sent his one any only son, Jesus Christ, to die on the cross for the remission of sin. Jesus, through his death and resurrection, has defeated sin and death, and has provided a way of salvation from the second spiritual death, the lake of fire and sulfur. All you have to do is:
1. Confess your sin to God and repent, and
2. Confess that Jesus Christ is Lord and believe that God raised him from the dead.
These two things are true, because these actions are also confirmed by what Paul said in Romans 10:
(1) Brethren, my heart’s desire and prayer to God for Israel is, that they might be saved.
(2) For I bear them record that they have a zeal of God, but not according to knowledge.
(3) For they being ignorant of God’s righteousness, and going about to establish their own righteousness, have not submitted themselves unto the righteousness of God.
(4) For Christ is the end of the law for righteousness to every one that believeth.
(5) For Moses writes about the righteousness that is by the law, That the man which doeth those things shall live by them.
(6) But the righteousness which is of faith speaketh on this wise, Say not in thine heart, Who shall ascend into heaven? (that is, to bring Christ down from above:)
(7) Or, Who shall descend into the deep? (that is, to bring up Christ again from the dead.)
(8) But what saith it? The word is nigh thee, even in thy mouth and in thy heart: that is, the word of faith, which we preach;
(9) That if thou shalt confess with thy mouth the Lord Jesus, and shalt believe in thine heart that God hath raised him from the dead, thou shalt be saved.
(10) For with the heart man believeth unto righteousness; and with the mouth confession is made unto salvation.
(11) For the scripture saith, Whosoever believeth on him shall not be ashamed.
(12) For there is no difference between the Jew and the Greek: for the same Lord over all is rich unto all that call upon him.
(13) For whosoever shall call upon the name of the Lord shall be saved.
(Romans 10: 1-13 (King James Version))
To summarize, salvation through Christ Jesus is something that is done by faith and accessible by all people. If you are still reading, I heavily persuade that you would consider finding salvation in Christ and getting right with God, because there might not be another opportunity in your life to do so. God determines one’s eternal destiny at death, and you cannot receive the free gift of salvation after death. All it really takes is the faith and willingness to pray to God about it. I know how important of a decision salvation is, so here’s some places on YouTube that I have personally used:
Acts17Apologetics:
https://www.youtube.com/channel/UCy5H0uunC2qMk0iOF4SHKUw
BEZELT3:
https://www.youtube.com/user/bzel333
BibleProject:
https://www.youtube.com/channel/UCVfwlh9XpX2Y_tQfjeln9QA
Christs Forgiveness Ministries:
https://www.youtube.com/c/christsforgiveness
Cross Examined:
https://www.youtube.com/user/TurekVideo
Fighting for the Faith:
https://www.youtube.com/channel/UCa8HxAq1zKxDZaURHxmvZrw
GabeTheStreetPreacher:
https://www.youtube.com/channel/UCQauB54U3zUYMYih2_-1DAg
Inspiring Philosophy:
https://www.youtube.com/user/InspiringPhilosophy
LION OF FIRE – Christian Channel:
https://www.youtube.com/channel/UCyZ-Nv79RFnsrnARW-hQeBQ/featured
Michael Chriswell:
https://www.youtube.com/channel/UCQuOr0YEtaa1xoctcdUDZSg
Mike Winger:
https://www.youtube.com/c/MikeWinger/featured
Off The Kirb Ministries:
https://www.youtube.com/channel/UC8p6aqja2so3hfQCwaiutow
Spencer Smith:
https://www.youtube.com/channel/UCGe_v1bnmWI0QBoK1ArnLmg
The Ten Minute Bible Hour:
https://www.youtube.com/channel/UC3vIOVJiXigzVDA2TYqaa0Q/featured
The Two Preachers:
https://www.youtube.com/c/TheTwoPreachers/featured
Whaddo You Meme??:
https://www.youtube.com/channel/UC1okSIA8UEY8OqvtjGHFvzA
Again, I would like to thank you for taking the time to read this massive comment. My hope is that I post this comment whenever I watch something on YouTube, so that many people get a chance to hear the gospel. I hope you have a wonderful day. God bless!
why did he sound american, then australian, and now american again in his vids
Scott I'm a big fan I was wondering can you make a video of how to avoid injuring yourself when doing squats and how to do them right
Hello. Do you have a video on breathing exercises that I should do during HIIT workouts or while resting between sparring sessions? I need to learn proper breathing so I can recover more quickly/efficiently.
What happened to this channel. It’s dead but I don’t know why. 20k views after a week? With over 2 million subs ? Why
Yo is it possible to have a 12 pack of abs or more
What's the purpose of doing shoulder workouts and what would I gained if I do them?
You remind of Greg, the gym guy from Night at the Roxbury. “I owe you BIG TIME”. I mean this is a good way ha.
Scott do u have any workout plans using BowFlex? Please and thank you. HTH!!
Yo Scott, as someone who's immunocompromised, I still don't feel comfortable going back to the gym. Are there any alternative at home workouts to do with resistance bands? It would be much appreciated🤘🏼
ahrms ?? is that anything like arms?? 😛
Hey Scott, hope your having a great day pumping iron. Was wondering how much you drop in each drop set. I’ve been doing 10-15 lbs depending on how my form is.
Ive never really utilized drops in my workout, but i think im gonna give it a try?
How is this considered high volume? Twice a week? Still that’d be more moderate. I guess bordering on high volume for some.