- Lesson 6 -
How To Use “Altered” Drop Sets for Maximum Muscle Growth

Blake here from Building Muscle 101.

You’re in for a real treat today boys and girls! Today I’m going to show you a technique that will blow the lid off of your training results. This simple yet powerful technique will harness the power of tempo repetitions while using the intensity of fat burning repetitions.

This technique will literally, double your muscle building and fat burning results…immediately. This method is so powerful that it will have an immediate effect on your workouts and appearance. If you can use this method properly and consistently improve in each of your workouts (using this method) you will see a drastic change in your appearance in only 6 to 8 weeks. However….

This is a tough one boys and girls and one that I only recommend you use past weeks 7 or 8. I suggest using this method for about 5 or 6 weeks until your finish your weight training cycle or weeks 8, 9, 10, 11, 12 and 13.

I’m sure you’ve heard of drop sets? If you aren’t familiar with drop sets it’s basically performing additional sets in a consecutive manner immediately after your last work set. For example, a normal set and repetition pattern for the dumbbell bench press is as follows:

Normal Set Up
Set 1: 1 x 15 repetitions: 40% of your maximum
Set 2: 1 x 12 repetitions: 50% of your maximum
Set 3: 1 x 10 repetitions: 65% of your maximum
Set 4: 1 x 8 repetitions: 75% of your maximum
This is a normal strength / muscle building type set up for the dumbbell bench press.

Drop Set Up
Set 1: 1 x 15 repetitions: 40% of your maximum
Set 2: 1 x 12 repetitions: 50% of your maximum
Set 3: 1 x 10 repetitions: 65% of your maximum
Set 4: 1 x 8 repetitions: 75% of your maximum; immediately drop the weight to 60% of your maximum and perform set 5
Set 5: 1 x 12 repetitions: once complete, immediately drop the weight to 45% of your maximum and perform set 6
Set 6: 1 x 12 repetitions: once complete, immediately drop the weight to 35% of your maximum and perform set 7
Set 7: 1 x 12 repetitions: Complete.

As you can see form the drop set above, this is pretty intense and will provide additional stimuli for more muscle growth. What if we wanted to really take this set up to the next level and add in an intensity variable so powerful that it will literally blow the lid off of your muscle building efforts? What if we added in tempo repetitions to drop sets number 5 and 6 and use a failure on our very last set?  The results will be out of this world.

Let’s rework this into an “altered drop set”

Altered Drop Set Up
Set 1: 1 x 15 repetitions: 40% of your maximum
Set 2: 1 x 12 repetitions: 50% of your maximum
Set 3: 1 x 10 repetitions: 65% of your maximum
Set 4: 1 x 8 repetitions: 80% of your maximum; immediately drop the weight to 65% of your maximum and perform set 5
Set 5: 1 x 8 repetitions using the following tempo 3-0-1-0: once complete, immediately drop the weight to 50% of your maximum and perform set 6
Set 6: 1 x 12 repetitions using the following tempo 3-0-1-0: once complete, immediately drop the weight to 40% of your maximum and perform set 7
Set 7: 1 x failure set – use normal repetition tempo but go until muscular failure.

Let’s use an example for actual weight. Let’s say my 1 repetition maximum in the dumbbell bench press is 80 pounds. My altered drop set up will look as follows:

Set 1: 1 x 15 repetitions: 40% or 30 pound dumbbells
Set 2: 1 x 12 repetitions: 50% or 40 pound dumbbells
Set 3: 1 x 10 repetitions: 60% or 50 pound dumbbells
Set 4: 1 x 8 repetitions: 80% or 65 pound dumbbells; immediately drop the weight to 60% or 50 pound dumbbells and perform set 5
Set 5: 1 x 8 repetitions using the following tempo 3-0-1-0: once complete, immediately drop the weight to 50% or 40 pound dumbbells and perform set 6
Set 6: 1 x 10 repetitions using the following tempo 3-0-1-0: once complete, immediately drop the weight to 35% or 30 pound dumbbells and perform set 7
Set 7: 1 x failure set – use normal repetition tempo but go until muscular failure.

If you don’t know what the tempo 3-0-1-0 is it refers to:

This equal to 3 seconds eccentric (lowering of the weight) – 0 seconds pause at the bottom – 1 second exploding up – 0 second pause at the top.

As I mentioned before, I suggest using this method after weeks 7 or 8. This is an advanced method and you can’t just “jump” into it (unless you are already well into an advanced program). This is a very powerful technique and can be used for just about every exercise such as barbell rows, incline press, shoulder press, barbell curls and skull crushers. I personally use this technique and it works every time. It forces my muscles into overdrive and after about 3 or 4 weeks my muscles get harder and more defined.

In my next lesson, I’m going to show you a finishing move that I learned back in my body building days. It is an absolute fantastic muscle builder and fat burner. I use this technique at the end of most of my workouts (past weeks 8) and it never fails to deliver out of this world results. You do not want to miss my next lesson – it will rock your socks off! Literally.

If you can implement all the tips and methods that you are going to be receiving over the next 12 weeks you will become a fat burning and muscle building machine!!



Most of my methods are greared towards maximizing results while cutting my gym time in half. I just don't have 2 hours to spend in the gym so I've developed systems that speed up the fat burning and muscle building process while cutting my workout times in half! It has taken me a long time to develop and test these methods but they all work!

If you're a busy professional, business owner, executive, manager or supervisor looking for fat burning and muscle building solutions that will maximize your results while cutting down your gym time why not schedule a FREE no obligation call with me. I will help you develop a 3 month system that will use my unique systems to get you into your absolute best shape!

Fill Out The Form Below And Schedule A Call!!

If you find this lesson helpful, please do me a favor and share it with someone you think would also like to check it out.

Simply click the share buttons below!

Yours in health,



Blake Bissaillion
Owner, Building Muscle101