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Hack Squat Drop Sets

3,284 views · Published 6 January 2017 · 1:38 · Indexed 25 October 2026

Channel: Testosterone Nation · 2017 · Sports

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Drop sets have been around since the invention of the dumbbell. The concept is ridiculously simple but effective:

1. Train to exhaustion, then immediately reduce the weight so you can do more reps.

2. Continue until total failure, or until you crap a kidney.

How Much Weight Do You Drop?

A good rule of thumb is 20% of your work weight for a given set per drop. So if you're using 200 pounds on an exercise for 8 reps, you'd drop the weight by 40 pounds, or 20 pounds per side. This should allow you to perform another 3-4 reps, depending on the exercise, your training age, and your muscle fiber make-up. Use one high-intensity technique set on the last exercise you do for a body part. Any more would be too much. – John Meadows

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