In a drop set you do a standard set of lifts to failure, then quickly lower the weight and crank out as many more reps as you can. When you hit failure again you immediately drop the weight again and do more reps, and so on. It's a great way to stimulate muscle growth, but it should be used sparingly. If you attempted to do every set as a drop set you'd soon suffer from over-training and your body would lose muscle.

In the following workouts only two exercises include drop sets. Look out for 'final set drop set' marked by the exercise. All other exercises should be done as normal sets. Leave two or three days' rest between workouts A, B and C and wait a few weeks before introducing drop sets again. The result will be a stronger, more muscular you.