- What's up, Elite Thenx athletes, it's Chris Heria.
Welcome to another video of Official Thenex.
Today we're gonna show you how to drop set like a boss.
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♫ Listen
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All right, so let's get started.
So, today, I'm gonna show you guys
how to drop set like a boss.
Now, first of all, what is drop setting?
A drop set is when you start an exercise
at it's most challenging weight or progression,
and then you max that out until complete muscle fatigue.
Until complete failure.
And then without stopping, you wanna continue on
to that processes as you decrease the weight,
and increase the reps.
Now, why should you be drop setting?
Well, a drop set is going to engage the deepest muscle
fibers which is going to maximize your muscle growth.
And it's actually going to bring you
to complete muscle fatigue, something that you rarely do.
You think that you're working out on a particular movement
and you're gonna go until you can't go anymore,
and you go into complete failure,
but really, there is still more gas in that tank.
You're really not done.
You can still do a lot more.
Maybe you can't do more of that particular exercise
at that particular weight, but, if you drop the weight,
or you drop the progression,
you will be able to continue on, and most people don't.
And that is the difference between the people
that are maximizing their workouts,
getting the most benefits from their workouts as they can.
The person that is dropping down progressions
that is not stopping, creating that time under tension
under their muscles, is always gonna be stronger
and out train the person that just goes as much as they can
and then just stops, wait until they're good to go again,
and then go again.
So, creating this time under tension with drop sets
actually conditions your mind, and your muscles,
not to give up so quickly.
You just wanna increase your reps and your strength.
So, this is why drop sets are so important.
Now, we're gonna show you a whole body workout
that's gonna show you how to drop set like a boss.
So, the first exercise we're gonna do
is muscle ups, straight bar dips, pull ups.
We're gonna start with weighted.
And we're gonna go for three muscle ups,
10 straight bar dips, and then seven pull ups.
And then we're gonna take the weight off,
and proceed right into the next set.
Which is going to be five muscle ups,
12 straight bar dips, and 10 pull ups with no weight.
We're then going to move on to sumo squats.
From there we're gonna do eight reps, take off weight,
12 reps, take off weight, and then 15 reps.
From there we have pushups.
We're gonna max out these reps.
We're gonna start off with the hardest progression,
weighted pushups on the rings.
We're gonna then take off weight, and then we're going
to go back on the floor, and then stack up some plates,
and slowly drop set the plates from a pushup on the floor.
Next we have plank, and we're going to go ahead,
and do a drop set of weighted planks,
until we are just using our body weight,
and we can't go anymore until complete fatigue.
Now, if you can, you wanna be able to do this routine,
at least three times to complete the workout.
So, if you guys are ready, let's start
with the first exercise which is gonna be
muscle ups, straight bar dips, pull ups, let's go.
So, we're gonna need a weight belt.
If you guys don't have a weight belt,
you can pick one up thenx.com/shop we have our own
weight belts that you can find right there.
All right, here we go, so we're gonna go
for three muscle ups, 10 straight bar dips,
and seven pull ups, all consecutively
to create that time under tension.
Now, I understand that this is a very advanced move
right here, so, for all of you guys that can do this,
amazing, go for it, and let's do it together.
Now, for those of you that can only do one,
maybe you can only do the pull ups.
Maybe you can only do the straight bar dips.
Maybe you can do both of them,
but you can't do the muscle ups, do what you can do.
Okay, if you can only do pull ups, do that.
If you can only do them separately,
like, I can only do pull ups,
and then I can do straight bar dips, do that.
But, do the drop set, take off the weight,
and then do it again and kill it.
And make sure that you're doing more reps
when you take the weight off.
All right, so let's do this together, here we go.
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All right, there's the first one.
Let's go ahead, take the weight off.
All right, now we do it with body weight.
So, like I said, for all of you advanced enough to do this,
now we go into five muscle ups, 12 straight bar dips,
and 10 pull ups.
If you can't do the muscle ups, or if you can't do them
consecutively, do one at a time, and do what you can do.
All right, here we go.
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Whoo, that last one was a bit tough.
All right, now we have sumo squats.
Let's get suited up first.
We need this.
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So, normally when you see a drop set,
you normally see it with weight,
putting on some heavy weight, doing as many as you can.
And then taking the weights off and continuing.
Which is great, but we're gonna use the element
also of weight on your body, too,
which I think is a lot better.
So now I have extra weight on my body.
I'll hold some weight, too.
And we'll slowly start dropping the weight.
Let's go for it.
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All right, let's go for eight.
All right, 12.
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Last one, ah, all right.
(banging)
All right, 15, let's go for it.
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Last one, ah, whoo, there we go.
That's a drop set.
Okay, next we have push ups.
And we're gonna start off on the rings.
So we'll get that weight vest.
Feels heavy now (laughs).
All right, next we have pushups on the rings.
Let's do it.
If you guys obviously don't have rings,
or don't have the setup to do this, do it on the floor.
You'll be able to use this.
And actually this is a huge factor in it,
because pulling down at the core,
so it's allowing you to activate your core,
activate that lower back in ways
that you don't normally do it, so you get a strong core.
But, you can always do this on the floor,
by putting plates on top of your back,
or wearing a weight vest.
I'm actually gonna do that after this.
But, first let's start here.
Here we go.
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(groaning)
Whoo, all right, let's take off this.
(banging)
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I'm gonna cut it there to preserve some energy
for these next ones.
All right, now, let's take it down to the floor.
Some pushups.
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Take it off.
Ah, whoo, all right, we're getting to the end now.
Wow, this is a serious work out.
Last we've got planks.
Let's get on to these planks over here.
Get this, here we go.
Last exercise.
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All right, so I'm going to get into position.
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All right, whoo.
That's the routine.
There you go, so that is how you drop set like a boss.
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If you guys don't think this works, I mean,
look at me, I'm drenched and I actually do feel
like I'm dead at this point.
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Peace out.
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