10. Zero Rest Drop Sets
Zero rest drop sets are incredibly difficult and most people either deliberately or unconsciously avoid them because they're so hard. A zero-rest drop set is where you literally cut the rest between weight changes to zero. To perform an "honest" zero rest drop set, you usually need a training partner (or two). For example, If you're doing drop sets on the leg press by yourself, you have to get up, walk to one side, strip off a plate, walk to the other side, strip off another plate, then sit back down and resume the drop set. This process takes at least ten seconds. Within that time, your muscles have already begun dissipating lactic acid and regenerating their energy supplies.
If you have two training partners, you can do a true zero rest drop set by having each of your partners strip a plate off each side without you even racking the weight. The difference between zero rest and 10 seconds is like night and day. Combined with continuous tension, where you don't lock out between reps, this can be one of the most challenging workouts of your life! (good luck!)
