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WHAT
IS A DROP SET AND HOW IT ENLARGES YOUR MUSCLES?
The
ultimate high-intensity technique for building size is drop sets.
What is a drop set?
Drop sets are a technique where you execute a set to failure or just
short of failure, then immediately reduce the weight, and continue for more
reps.
Why do drop sets work?
Two primary reasons:
They essentially allow you to get at and train more of the
overall muscle. In any given set, you are only recruiting a certain amount of
muscle fibers. By then dropping the weight down and going lighter, you
effectively recruit different muscle fibers.
This type of training pumps more blood into the muscle
and stretches the fascia (the thin sheath
of connective tissue that surrounds muscle). The fascia can limit
muscle volume because the muscle can only grow as much as there is
room for it to expand. Think of a plant: the size of its pot restricts how
big it can grow. This form of training stretches the fascia, and allows more
room to grow. It enlarges the metaphorical “pot” for the “plant,” so it can get
bigger.
Why
Bodybuilders Love Drop Sets
Bodybuilders love drop sets because they’re
geared towards increasing muscle size (hypertrophy). And bodybuilders in particular aim for size, being
unique among athletes in this way. Their primary focus is cosmetic
improvements versus athletic performance.
Drop
sets were a favorite of Arnold Schwarzenegger, and have been a big part of
bodybuilding training ever since.
Watch this video - DropSets vs. Normal Sets for Muscle Growth
Why Athletes Don’t Love Drop Sets
On the other hand, you won’t see a lot of pro ball players,
CrossFitters, military, or other athletes using drop sets, because drop
sets are not conducive to strength or power gains. On the contrary, most
athletes want strength and power without size. Unnecessary bulk gets in
the way of functionality and only slows them down.
Here are the two most popular kinds of drop sets:
Drop Sets with Plates (stripping sets)
When using exercises with a barbell, you strip the plates until
you can no longer perform reps (with good form) with the given weight. Although
not a necessity, it helps to have a training partner strip the weights for you.
Here’s an example using the bench press exercise:
·
Warm Up: Start with just the bar itself, and do 12 slow and
controlled reps
·
Set 1: Choose a weight you’d fail at 10 reps.
·
Set 2: Strip weight by 10/20lbs @ 10 reps.
·
Set 3: Strip weight by 10/20lbs @ 12 reps.
·
Set 4: Strip weight by 20/50lbs @ 15 reps.
·
Set 5: Strip weight by 20/50lbs @ 15 reps.
Drop Sets with Dumbbells (running the rack)
Once you reach failure with a certain dumbbell weight, pick up a
lighter weight and perform as many reps (with good from) with the given weight.
Continue for a few more sets until failure.
Here’s an example using bicep dumbbell curls:
·
Warm Up: Start with the lightest dumbbells you can find (within
reason), and do 12 slow and controlled reps.
·
Set 1: Choose a weight you’d fail at 10 reps.
·
Set 2: Lower weight by 5/10lbs @ 10 reps.
·
Set 3: Lower weight by 5/10lbs @ 12 reps.
·
Set 4: Lower weight by 5/10lbs @ 15 reps.
·
Set 5: Lower weight by 5/10lbs @ 15 reps.
NOTE: How much you should strip/lower the weight will be
determined by how strong you are. Using the above examples, most women should
lower the amount of weight more towards the lighter side, and most men towards
the heavier side.
For more ideas on how to enlarge your muscles with drop sets,
watch these 2 videos –
The PERFECT Home
Workout (Sets and Reps Included)
How to Perform SETS for Most Muscle Growth!
Author
Bio:
Chris
Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.
V3
Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and
exercise. This system is designed for vegans and vegetarians only.
A
lot of research has been put in this program. Furthermore, a lot of
professional bodybuilders and athletes tried and tested the program, praising
its progressiveness and efficiency.
The
program is about taking control of your own body and health according to your
potential and needs. And worry not; you’ll get plenty of proteins with this
system. It will boost you with energy, and you’ll feel just a strong as any
carnivore would (perhaps even stronger, depending on how much you invest in
your exercise). It avoids vitamins deficiency and provides you with a lot of
proteins, vitamins, minerals, and antioxidants.
Instead
of saying things like “I think a plant-based diet is good for athletes and
bodybuilders,” the V3 Vegetarian
Bodybuilding System claims “I know a plant-based diet is good for
athletes and bodybuilders, and I have results to prove it.”
To
find out more, visit the website at V3 Bodybuilding –
How to Enlarge Your Muscles with Drop Sets
