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.
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 –
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.”
“I think the majority of your ab definition will come through diet
though. Dial the diet in well enough and the abs will just melt through the
fat.”
Name: Fraser Bayley
Occupation: Founder of Plant Strong Fitness, Co-founder of The Bayley Body
Location: Madisonville, Louisiana, USA
Age: 30
Height: 5’8.5”
Weight: 195lbs
Type of Training: Vegan Bodybuilding
Facebook Group: Plant Strong Fitness
This is an inspirational vegan story you won’t want to miss.
In addition to some great vegan bodybuilding tips, Fraser Bayley also gets
vulnerable with us and discusses a time in which he became borderline suicidal.
Fraser courageously illuminates the darkness he felt, and how he
overcame it.
I can certainly can relate, as I personally recovered from crippling
alcoholism a few years ago, and nutrition/fitness certainly helped me climb out of that
insidious hell.
Below is a post from Facebook explaining a bit of my journey into
veganism titled, “From Butcher to PlantStrong Vegan: How It Changed My
Entire Life.”
Many years ago, I was diagnosed with ADHD learning disability, bipolar
disorder/heavy, long-term brutal depression, as well as crippling social anxiety
— borderline suicidal.
I just happened to be a butcher, too. For about six years of my life.
I smoked. Drank a lot. My diet was a typical Western junk food diet, too. I
was also on a myriad of prescription medications for anxiety, depression, and ADHD.
None of which I felt worked at all for me besides just numbing me from the
world, turning me emotionless and void of feeling.
Over the years, I cleaned my diet up in many ways.
No smoking or drinking, but went with what you would call a “Paleo-style diet,” still consuming large amounts
of animal-based protein (250g per day).
I made a lot of progress from where I had been, BUT I still didn’t feel
anywhere near like deep down I KNEW I could. I still felt like I just wasn’t
living vibrantly or with full color yet.
Yes, I had built
muscle and those things, but does it really matter if you feel awful
doing it? I know MOST people put themselves through this kind of torture, I was
one of them.
My sleeping was horrible, really broken, leaving me feeling incredibly
unrested each day. I would actually get MORE tired after I ate than before I
had eaten. It was like every time I ate, the lethargy and brain fog just
compounded, leaving me pretty unproductive and feeling quite crippled at times.
See, for me, it wasn’t just enough to look good, I KNEW I had to discover
more from this life. That this simply couldn’t be it, right? There HAD to be
more.
Along my transition, I even cried one day — tears of happiness and loss.
Loss in the sense that I felt like I was saying goodbye to an old friend,
someone I had grown apart from and didn’t recognize anymore, my old self — but
happy that I had room in my life to expand beyond anything I had ever
experienced.
“No meds. No drink. No more animals. A real stripping of the old
identity — that I was a butcher. Or I was a bodybuilder who needed to eat meat to
build muscle. Or my family had traditions around eating animals that went right
back to when I was young. It was a shedding of the old skin.”
It was a beautiful feeling, and I am proud to say it brought me to tears!
I want to show other guys that you CAN do this, still achieve ALL of your
personal goals, live well, and really change the world. If we are willing
to unlearn all the things we’ve been conditioned to think as “fact,” and
realize we have the ability to create our own world.
That everything we know has been taught and programmed into us. That the mind-made
chains that keep us trapped are just an illusion. When I finally let go of
that, I felt liberated. Free. And so much more conscious about how I had been
letting fears control me all my life.
Since going vegan, my life has changed in ways I NEVER thought
it could.
My sleep for the first time in my life is actually sound. I wake feeling
rested, and don’t need to blast caffeine all day to function. I have more
clarity, more energy when I eat. The food actually makes me feel MORE
energized! The food is beyond amazing.
Beyond that, I am stronger than I have ever been in my life, I feel like I
am in the best shape of my life, yet it’s so much easier to maintain that now –
very counterintuitive to what most people think will happen on a vegan lifestyle and diet. My recovery is so much
better – now, could it all be a placebo?
Maybe, but all I know is that it’s changed me, and I am not going back!
“I now feel like the message I preach about peace and love is finally
congruent with my actions and the way I treat this planet and what I put on my
dinner plate.”
The more I learned and immersed myself in vegan bodybuilding, the more reasons I
found to just support my change. The health benefits. Animal ethics. Environmentalism.
Spiritualism.
Compassion, strength, and evolution. I combined them all to have a really
solid base to propel me through massive change. And you know what? It’s been SO
much fun along the way.
Why wouldn’t you want to not only feel better, look better, have a higher
quality of life, be more congruent with your ideas of peace and love, be kind
to other beings on this earth, and treat this planet like it was our only place
to live? It just makes so much sense to me!
“So for me, it was about transcending.”
Evolving from that old me on the junk food diet, on meds, and feeling lost.
To someone with clarity. With vision. With health. With compassion. That’s what
veganism has given me — I feel
like it is the final step to higher consciousness and health. I am SO
glad I stepped outside my fears, identity, and conditioning, and tried this.
It has truly changed my life and seeing people in their 40s, 50s and 60s
looking like they are half their age in phenomenal health. The answer for me
was simple. Let it change your life, too.
Just start! It won’t be perfect all the time, but just begin, and watch
yourself evolve and grow.
Q: You have some great ink on your body, which ones are
the most meaningful?
One is a series of guardian angels in a sleeve down my right arm
watching/guarding over different people in my life. One for different family
members that really matter to me.
The Southern Cross (stars) on my side, representing the Southern Cross star
constellation that can be seen at night from New Zealand – my birth country,
even though I live in the US now.
Q: How do you relax and refocus?
I love to sit outside in the sun and get fresh air and perform [grounding]
by putting my feet into the grass, and just breathe. Grounding helps discharge
negative ions out of the body. I feel clarity having bare feet on the Earth and
just focusing on my breathing. I love it.
I listen to Dr. Wayne Dyer’s essays on “Tao Te Ching” by Lao Tzu (written
over 2,500 years ago). It’s incredibly interesting, and is a series of
principles for life, how we should live and be. Listening to it helps me get
back to what matters and refocus – I listen to it daily.
9.30am –
Banana “nice” cream (3-4 bananas) and 4 medjool dates and some granola
with hemp seed, pumpkin seed, quinoa, buckwheat, millet, and oats and
coconut water
12:00pm –
Quinoa cannellini bean burgers or falafels or some frozen/pressed
marinated tofu or tempeh and a big salad or stirfry (with the addition of
some extra starchy carbs on a higher calorie day like potato, rice,
couscous, etc.)
2:00-3:00pm –
Snacks: oranges, rice cakes with nut butter, and hemp seed, for example
5:00-6:00pm –
Similar to lunch meal, and sometimes banana “nice” cream for dessert
My food intake varies depending on my training cycle,
so I go through periods of lower calorie and higher calorie days, so this is an
average day – some days I do more, some days less, or just add in more green vegetables and reduce my starchy
carb and or fat intake a little bit.
“I think keep them to a minimum and aim to spend that money on good food
– food is what really fuels development.”
There is a time and place for some supplements, for sure. For instance, I use clean
machine BCAA while I train, as I train in a fasted state.
I also use PlantFusion protein, but that is it.
I think if blood work indicates you need something, then look at it through
diet first. Then, if it’s still not getting addressed, I try the supplement route for things like B12 or omega 3s, iron, etc.
Q: What are your strength stats?
Bench –
315lbs (separated my AC joint years ago, so don’t go quite as heavy
anymore)
Deadlift
600lbs for 3 reps (haven’t done a 1RM in a long time)
Squat 405 for
5 reps (again, I tend to avoid 1RMs and shoot for 3+ reps in most sets)
Q: Describe your training splits:
Monday –
Shoulders / Triceps
Tuesday –
Chest / Biceps / Abs
Wednesday –
Legs / Calves
Thursday –
Back / Biceps
Friday –
Chest / Shoulders / Triceps
Saturday –
Back / Legs / Calves / Biceps / Abs (mainly dead lifts and squats)
Sunday – Rest
Q: If you have to pick only 3 exercises, what would they be?
I feel like the combination of those three would hit every muscle
group hard. You have your posterior chain and back work through dead lifts.
Through dips, you hit chest, arms, shoulders, traps, and lats. Through
squatting, you hit the entire leg and core stabilizers.
Q: You have a robust ab training routine. Do you
think training your abs really hard matters as much as diet?
The two ab exercises that would give you the most bang for your buck
would be:
Ab wheel
rollout from your knees or feet
Hanging ab work:
leg lifts, windmills, and knee tucks
The wheel rollouts really work on the extension part of the abdominal wall,
which is often overlooked, and the hanging work targets areas more specifically
like obliques and upper and lower abs, depending on the hanging exercise.
I think the majority of your ab definition will come through diet, though.
Dial the diet in well enough, and the abs will just melt through the fat.
If I were to give someone the fundamental tips to get optimally healthy and in
great shape, it would be this:
Sleep: Sleep is KEY. 7-8 hours per night, or you won’t recover fast enough
and will burn out.
Your workouts won’t be as intense, and you will get more cravings.
Train hard and keep rest periods short: I do a lot of super sets
and drop sets. A lot of volume, combining heavy weight with light weight,
low reps + high reps. Do a lot of volume and keep rest short, and you will burn fat and build quality muscle.
Go plant-based: Eat a solid, diverse range of plant foods. Cover your bases, don’t eat the same
stuff week in week out, get a range of different food sources to really
maximize your vitamin/mineral and amino acid intake.
Meditate, do fun things: Learn to bring your stress levels down,
control your nervous system by meditating and just relaxing more. A strained
nervous system effects how the body burns fat, it impacts your muscle growth, sleep patterns, digestive health, and cognitive function. It’s so
important.
Q: What are the three biggest trends you see in fitness right now?
An increased emphasis on digestive health. Finally, more people “get it,”
that it’s not just about what we eat. It’s what we absorb. So I’m seeing more
focus on absorption and gut health to maximize how the body uses nutrients, which is great.
Powerlifting. I see a big rise in strength training around powerlifting
style programs and lifts, especially in beginners and even women. I think it’s
great, it gives people tangible goals/targets/numbers to shoot for that bodybuilding does not.
Q: Have you been able to build more size and strength from plant-based nutrition, or are you
just maintaining the same size?
Yes to both!
Before I was vegan, I weighed about 183-188lbs, below 10%. Now
I am around 190-195, below 10% (my weight fluctuates depending on where I am in
my diet/carb cycle), but I truly feel like I was able to add on some more size
and stay lean.
My strength went up dramatically. Which I feel was a precursor to added muscle growth. My main lifts went up by anywhere
from 20-60lbs and more, in some cases.
“My reasoning behind it is all is the added glycogen from the increased
carb intake as my protein intake came down. The volume I could handle went up,
and my recovery is faster, too. I can just do MORE than before, which
is a key factor in muscle growth (progressive overload).”
Q: What advice does Fraser Bayley have for someone who
wants to try a plant-based diet and is struggling
with the protein concept?
My advice would be to just START. Very often we want to data mine every blog
and forum on the ‘Net, and there is SO much conflicting information, it sends
people into a state of paralysis.
“The best thing you can do is just begin, even if you don’t feel ready –
start. Even if it’s one plant-based meal a day to begin with, start there.”
Also veganize some of the foods you current love. If its lasagna or macaroni
cheese – Google search “best vegan lasagna recipe” or “best vegan macaroni
cheese recipe,” and try that out – it will act like a bridging tool to help you
realize the changes aren’t as drastic as you think.
“Let go of your obsession with protein. In conventional circles, there
is a massive, entrenched obsession with protein intake.”
Everyone freaks out about protein. Realize that this is bodybuilding social conditioning! It’s what we’ve
been taught. We don’t actually need half as much protein to build muscle as we
think.
The key is quality protein sources (i.e., plant-based proteins) which are much more easily
absorbed and broken down than animal protein. Combine that with
enough calories from additional carbs and fats, and you will build muscle.
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.”
Get Rid of Your Hypothyroidism Without Any
Drugs
- Hypothyroidism Destroys This Essential Activity
With no obvious symptoms that
scream ‘Subclinical hypothyroidism’, it may not appear as
serious as it actually is.
But according to a recent
study in the journal Risk
Management and Healthcare Policy it’s negatively affecting one
thing you really need each day!
Sleep
is essential and if you’re sleep deprived, it has a serious knock-on
effect on everything, especially your health.
Chinese scientists recruited
2,224 subjects with subclinical hypothyroidism and 12,622 people with
normal thyroid function. They asked them to
complete the Pittsburgh Sleep Quality Index, a common questionnaire used by
scientists to assess the amount of sleep and sleep quality.
Interestingly, the largest
relationship between hypothyroidism and poor sleep was seen in younger women and in
people with lower body mass index scores.
One possible reason for this
relationship is that the thyroid-stimulating hormone and the thyroid
hormone have a circadian rhythm, very much like your body has. If these cycles
are out of sync, it can affect your sleep.
Get Rid of Your
Hypothyroidism Without Any Drugs - Hypothyroidism Is Deadlier Than You Think
Hypothyroidism – it increases the risk of premature death, fact!
But this has only been a
recent discovery.
Until now, the link between hypothyroidism and premature deaths has
received mixed reviews, but a recent review published in The Journal of Clinical Endocrinology
& Metabolism tells us otherwise.
The authors of the new study
consulted the literature and identified the 27 most credible studies on the
relationship between hypothyroidism and deaths in the senior
population. Altogether, the studies had 1,114,638 participants.
They learned that people
above the age of 60 with hypothyroidism were 26 percent more likely
than those with a normal thyroid function to die prematurely of any
cause.
At this stage, there are many
reasons why hypothyroidism can cause premature death. Hypothyroidism involves the slowing down of
your metabolic system, and this affects pretty much every system in your body,
which will obviously take its toll eventually.
It’s therefore essential that
you address your hypothyroidism as soon as possible.
Get Rid of Your
Hypothyroidism Without Any Drugs - Hypothyroidism Causes These Common
Psychological Disorders
We normally think of hypothyroidism as a disease with physical
symptoms.
But what if a new study in
the Journal of
Affective Disorders is right and a major psychological
disorder with suicidal tendencies and other dangerous symptoms result from it
too?
In this case, you absolutely
must cure your hypothyroidism. Fortunately, it’s
easy to do with minor diet and lifestyle changes.
A deficiency in
neurotransmitters or other chemicals like serotonin, dopamine norepinephrine,
GABA, and endorphins is usually thought to be the cause of major depression.
A team of Chinese researchers
set out to discover whether people with major depressive disorders were more likely to
have hypothyroidism.
1,706 people, who were
diagnosed with major depression, were studied using the Hamilton
Depression Rating Scale to evaluate depression, the Hamilton Anxiety Rating
Scale to rate anxiety, and the positive subscale of the Positive and Negative
Syndrome Scale to record psychiatric symptoms.
Blood samples were also
collected to record the level of thyroid-stimulating hormones. Based on these
scores, they divided the subjects into mild and severe cases of hypothyroidism.
People who had made suicide
attempts were 4.5 times more likely to suffer from severe hypothyroidism, and those with
psychotic symptoms were 5.9 times more likely.
The sufferers of the severe
form reported more pronounced anxiety. They were also more likely to be overweight.
Therefore, having an underactive thyroid places you at serious
risk of depression, suggesting that you should have
your thyroid tested if you feel depressed.
This
post is from the Hypothyroidism Solution Program created by Julissa Clay. She
provides you with tips and techniques which she used while struggling with
hypothyroidism. Julissa is a natural health researcher and has written many
health program e-books and digital guides. She spent all her life to the
service of all the people and helped them to recover from various health issues
naturally. You can easily avoid the side effects of the medications by
following her.
Those elusive six-pack abs: everybody wants them, few of us ever achieve
them, and most of us don’t understand how to get them.
Contrary to popular belief, killer abs aren’t exclusively reserved for elite
bodybuilders and fitness models. Normal people can get them
too, and the secret is all in your diet.
Now is the time to wake up and realize that you already have the
potential for amazing abs…they’re just hidden under a stubborn layer of fat
that you can burn off with plants.
The Correlation Between Abs and Fat
It doesn’t matter how many hundreds of crunches you do every day. If your
diet is crap, you’re never going to lose belly fat and get that six-pack. The struggle
to lose fat around the mid-section is very real, but well within your reach if
you replace steaks with salads.
Ultimately, you need to get your body fat percentage down before you can
start to sculpt those abs.
Research shows that you will start to lose weight if you cut at least 500 calories out
of your daily diet. One pound of weight equals 3,500 calories, so you’ll
need to cut 500 calories to lose a pound per week and 1,000 calories to shed
off two pounds per week.
A study published in the Journal of the Academy of Nutrition and
Dietetics found that losing weight is more about healthful choices than moderation, and more
about plant foods than portion monitoring.
Fortunately for non-meat-eaters, consuming plants can actually help burn fat. A study published in Nutrition
Reviews found that vegan diets caused more calories to be burned
after meals, compared to meat-based diets that cause fewer calories to be
burned because food is being stored as fat.
Vegetables and fruits contain mostly water, which means they’ll
keep you full without adding unwanted calories. This is great news if you’re
working out because you can consume a higher volume of food to make up for that
energy loss without taking in more calories.
Lots of plant-based foods are also high in fiber, which
reduces belly inflammation and moves along the digestion process.
Top Fat-Burning Plant Foods
Of course, some plant-based foods are better than others at burning fat and revealing those stunning abs
underneath. Plenty of cookies, breads, and potato chips are meat-free, but that
certainly doesn’t mean they’re healthy choices.
These are some of the best plant-based foods that will help you carve the abs
you crave.
Obviously, eating plants isn’t going to get you the abs you
want without putting some work into it, and that’s where the exercise component
comes in. Some of the best ab exercises to keep that momentum going are planks,
hanging leg raises, and cable crunches.
Not only will plants help prep your body for these workouts, but they’ll
also deliver the nutrients your ab muscles need to tighten up and
energy to work out longer and stronger.
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.”
