No; that title is not a typo. I’m about to share with you a plan that will call for you to do 55 reps over the course of a drop set. This will be intense and the end result could be you feeling it for a few days after you do it but it also will lead to new levels of hypertrophy and muscular endurance. If you’re looking for something to light a spark into your training or to help blast past a plateau, then this could very well be the plan for you. In case you haven’t heard of this before, the 1-10 method calls for you to perform one rep followed by two after reducing the weight slightly, then three, four, and so on until you get to ten reps after nine consecutive drops. Just in case you still might have trouble understanding, here it is in simple math form.
1+2+3+4+5+6+7+8+9+10 = 55 reps.
So how do we apply this to an exercise? We’ll use the flat barbell bench press as an example. After warming up, you’ll load enough weight on the bar that you should be able to get one rep. Have a spotter close by for safety as well as to help you remove weight faster to save time. It will be best to use smaller plates to save time when reducing the weight between lifts as opposed to trying to do math on the spot while moving 45 and 35 pound plates.
You’ll start by performing a single rep. After you get your one rep, you drop a few pounds off the bar so you’re only able to get two reps. Once you complete the second rep, you will reduce more weight so you can get only three reps. You will continue this pattern with four, five, six, seven, eight, nine, and finally ten reps. You should be struggling to get that tenth and final rep during the last segment. If not, then you didn’t use enough weight or you’re dropping too much weight in between lifts. You should expect this to take around five minutes depending on how fast you’re performing the reps and how quickly you’re removing the weight.
Although I used the bench press as an example, you can obviously do this with any exercise you like. I do suggest you only do this with one exercise per bodypart and not to do it every single week as your body will eventually adapt and will take away from its effectiveness. I also advise you doing this with barbell movements since you can remove smaller plates and continue the set or machines where you can simply adjust the placement of the pin as opposed to dumbbells because with the dumbbells you’ll be taking a lot of pairs with you to wherever you plan on trying this or you’ll be right in front of the dumbbell rack and in the way of other lifters. Give this a try on what you feel is your weakest muscle group and let us know in the comments section how it helps you improve.
About the Author
Roger “ROCK” Lockridge is a writer whose work has been seen all over the world. He is most known as a writer for Iron Man Magazine and Bodybuilding.com. In 2009, he was named Bodybuilding.com Male Writer of the Year which along with the Female award is the highest award for writers in the bodybuilding/fitness world.
Roger is also known for his work against child abuse and domestic violence and he was featured as a part of the domestic violence documentary “30” as the only child survivor and the only male survivor in the film.