09-30-2018, 03:05 AM
5s into the hole is always a good bet, depending on the muscle worked and exercise being used I often like to use a contracted iso-hold rather than partial reps in between the full reps. This is especially good on unilateral exercises (lats and biceps are prob the best examples, side delts to an extent as well) where you can keep one side contracted while hitting reps with the other side. I also like mechanical drop sets where you can change your grip to get a few more reps at the end. I find sets where you start extremely strictly and then gradually allow a controlled and SLIGHT amount of swinging/momentum/body English to keep getting more reps very effective. Finally, for delts, using a machine lateral raise for triple thirds or Dusty Hanshaw's "trifuckta" set (which you can find on his insta and I think I explained in my log here) are killer.