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Post by Tim Wescott on Oct 21, 2003 17:33:48 GMT -5
Anybody use them ? If so, what are your thoughts, and opinions?
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Jeff Preston
Novice Bodybuilder
"It's not the destination but the journey"
Posts: 80
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Post by Jeff Preston on Oct 21, 2003 17:47:47 GMT -5
The older I get the more I drop sets, use to do high volume around 24 sets and have dropped down to 16, then 12.....
Oh you mean "drop" sets!
One of the best ways to up intensity especially if you train alone or don't have access to a good spotter. It sure tests your endurance and builds it at the same time. Mind blowing pumps also!
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Post by MikeKy on Dec 31, 2003 11:13:55 GMT -5
Tim, Preston, how about posting the outline for drop sets for those who might hesitate to ask?
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STBBG
Novice Bodybuilder
Posts: 50
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Post by STBBG on Dec 31, 2003 11:28:11 GMT -5
i like them for legs only, for hacks, leg presses and extensions. But only one set, the last set after the heaviest lift.
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Post by Tim Wescott on Dec 31, 2003 13:42:59 GMT -5
Mike, A good example of a drop set would be on the leg extension machine.Warm up good, then take a heavy set, and do say ten reps,drop the pin about ten pounds or so, and keep going for as many as you can get,drop it one more time,and go to failure. They work much better with dumbells, or selectorized plate loaded machines, where you can just lower the pin quickly.The idea is to take no rest, and they push the muscle in question further than you could normally go in a regular set.Three drops is usually sufficient ,and is aptly called a "triple drop"set. Another scenario might be on lateral raises with 3 different weighted dumbells, do a set ,go down in weight,keep going etc. fir 3 drops. It`s also good for stubborn bodyparts that are slow growing.Be careful not to overtrain, and only use this intensity principle occasionally ,not all the time.It`s great if you`re pressed for time, or you`ve just gotten stale and need a shock type of thing.OUCH ,they hurt!!  |
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Post by Vandamme on Jan 9, 2004 20:11:44 GMT -5
I like doing Preacher Curls with the cable machine and my training partner dropping weight while I still maintain tension throughout the movement...At the very end of the last set 20 lbs feels like 100 lbs..LOL... The blood flow and pump are tremendous...
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Post by Tim Wescott on Jan 11, 2004 9:48:21 GMT -5
That`s what`s good about them,the muscle doesn`t know how much weight is on the bar,it only know`s it feels heavy.Great intensity technique to push the muscle a bit further than it normally could go.
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