Happy Holidays from Oxygen!

The days left in 2021 are waning, and it's safe to say fitness fanatics and new gym goers alike are looking to the new year as a clean slate after holiday indulgences. But we'll stick with you on these tough days, when big meals and long overdue time with family can easily derail whatever plans you made ahead of the holiday season.

Try as you might, sometimes it seems like actually sticking to the plan would require a Christmas miracle. Just be kind to yourself, and enjoy the time you do get to relax and recharge! And if you have to cut your training time down, look to tactics like the drop set combinations below or some standard supersets to get your pump on without missing a beat.

In the articles below, we also break down the genetics of abs and how to maximize your chances of chiseling out a six-pack, plus some health habits your body will thank you for starting during these dark winter days.

Now eat, drink your protein shakes, and be merry!

— Rose McNulty, Senior Digital Editor

6 Killer Drop-Set Combos to Exhaust Your Muscles

First up, a quick primer is in order. “A drop set means that after you reach momentary muscle failure with a weight during a set, you immediately lower the amount of weight you’re using by anywhere from 20 to 50 percent and then continue repping until you reach failure again,” explains Dan Roberts, a top U.K. strength and conditioning coach.

You can stop after one drop, or you can go ahead and drop the weight one to two more times depending on just how far you want to push yourself. The key to performing a drop set to perfection, however, is to make sure your first set is taken to true failure.

“When doing drop sets, the first set is always a little bit of an experiment,” Roberts says. “When you get to the second round, you’ll want to change the weight, if necessary, so that you’re not doing more than 20 reps in total when counting all the reps within the set, including all drops."

In addition to using a drop set for the same exercise, another drop technique is to pair two complementary exercises into a superset — the first movement being a bit more challenging, followed by a slightly easier variation in which you incorporate one to two drop sets. This allows you to extend a set further than if you simply just did the first, more difficult exercise to failure and stopped.

Here, Roberts lays out six finisher combos that he thinks best incorporate this technique. Doing them at the tail end of a workout will ensure you’ve thoroughly worked the muscle group, leaving no fiber unturned in your quest for maximum results.

Drop it like it's hot »