Drop-sets as a way to strengthen muscle height

In this article I will describe such a construction method the training process as Drop-set. This technique is not new or revolutionary however it can make significant progress in muscle growth.

Method Description

The essence of this method is that in one exercise each set is performed in a pumping manner until muscle failure, after muscle failure, the weight of the projectile decreases and again set to muscle failure, the total number of failed sets in the drop set can reach up to 4.

In order not to be unfounded, let’s analyze this method into exercise example: “Thrust of the upper block to the chest.” Given the exercise will consist of 4 failed sets (approaches) All sets run one after another without rest, therefore costing a lot prudently approach the choice of projectile weight and how much to reduce this weight from the transition of one set to another. Our shell will weigh 60 kg per unit of weight reduction we take 10 kg, so let’s go:

Our conditioned athlete performed 20 reps with a weight of 60 kg and muscle failure occurred, not distracted by unnecessary conversations he dropped from the initial weight of 10 kg and performed another 25 repetitions with weighing 50 kg to failure. Now from 50 kg another 10 kg are discharged and now our bodybuilder is out of breath and performs 15 repetitions weighing 40 kg. But there is no need to rejoice because there is still more to come one set, again minus 10 kg and the exercise is performed from 30 kg to complete rejection, our brave hero was able to fulfill as many as 18 repetitions.

Bottom line: Our drop set is as follows: 60kg x 20 rep. 50kg x 25 rep. 40kg x 15 rep. 30kg x 18 rep.

Method Advantages

• Undoubtedly, this type of load is simply “shocking the muscles” making them grow if you have not used this technique before then you will be satisfied.
• It is a great substitute for ordinary tedious pumping, very greatly enhances blood flow in the working muscle group, thereby providing even greater nutrient delivery.
• Perfectly utilizes 3 types of muscle energy depots cell creatine phosphate, ATP and glycogen. 4) Great for athletes both on the AAS course and for those who prefers to work without doping.
• It can be used for any muscle group and can be included in any exercise.

Method disadvantages:

1. Requires a certain level of technical skill from athlete and categorically not suitable for beginners
2. Frequent and prolonged use of this is inappropriate method.
3. Not suitable for athletes with a high risk of injury or for athletes who have recently suffered an injury.

Note:

• When performing drop sets, you must follow the technique the exercise is categorically unacceptable in this technique is cheating.
• Properly select weights when performing drop-set execution this set with extreme weights for you categorically unacceptable, remember your goal is pumping.
• Do not include a drop set in every exercise of your training plan, it will be enough to complete the drop-set in 1-2 exercises your training day.

Article provided by mensgen.com