A warning though, what we care about is only the thickness of the layer of fat covering the body – not the actual body fat percentage so don’t waste any time using their tables to convert your measurements into a body fat number. You can click here to buy an accurate spring force caliper from amazon, or you can get the entire kit that has a little booklet on how to measure body fat too. I wouldn’t buy the cheaper variety as the results are not accurate. If you are really serious about knowing minute variations in your body fat then you need a professional skin fold caliper but at $200 you need to be really serious to an instrument like this. You can see how to use your skinfold calipers to calculate your bodyfat percentage .
When you have ceased making progress and are getting frustrated, drop sets may be just the thing to get you to the next level. What drop sets allow you to do is to train more intensely which will mean you will need more rest between sets and you will need to keep your workout short (under an hour). When I train, I do at least one third of the sets in my workout with drops sets. Drop sets take a lot of both physical and emotional energy. Whether we are lifting heavy or light, drop sets are the same. After lifting to failure on a set, we immediately jump up, decrease the weight by about 40%, and do as many reps as we can – this takes incredible focus. Don’t just choose an arbitrary number of reps you will do, do as many as you possibly can while keeping perfect form . If you didn’t do at least 6 reps with good form then next time try dropping by 50% so you can. Now take a well deserved break.