Drop Sets – For accelerated growth

In this blog I am going to explain a very basic and a maximum result giving technique called the drop sets. As with any technique there exist a number of names for this technique such as breakdowns, descending sets, triple-drops, down the rack or running the rack, strip sets, etc., They've been around for a very long time. They are particularly popular with the high intensity crowd. And they're a true test of your concentration and focus. I'm talking of course about Drop Sets.

I learnt about the drop sets from a local bodybuilding magazine and tried it the very next day. And the results were mind blowing. I trained my biceps (was the weakest muscle on my body) on that day, believe me or not it took me 10 days to recover from that biceps workout. And I trained my biceps only after 2 full weeks. The point I want to stress here is that u need more recovery period when compared to your normal workout regiment.

Now let us go to the real deal… How to execute?

So, for instance, let’s say you are doing barbell curls for your biceps. Finish off your warm up. By warm up I mean really good warm up(I personally do one light warm up say about 12 reps, one moderate warm up say about 8 reps and one heavy warm up say about 6 reps).

• Now take a heavy barbell on which u can do a maximum of 5 or 6 reps(try to load the barbell with many small plates for example, If you are gonna curl 120lbs then load each side with three 20lbs plate)
• Start curling the barbell and do each rep with full concentration (without any cheating or momentum).
• Do the curling until you cannot do one complete positive rep.
• Now remove one 20lb plate from each side and do your biceps curls in a slow manner without any cheating or momentum. Curl till you cannot do one complete positive rep.
• Now again remove one 20lb plate from each side and do your biceps curls till you reach your failure.

That’s it …

The biceps workout is done for the day.

One important point to note in this training principle is that you carry your body beyond your failure. So this induces your body’s growth mechanism better than the traditional volume principle.

Bicep curls are just an example. They can be done for all body parts. I personally feel that drop sets should be followed with compound movements to get maximum results and should be done with a spotter when done with free weights. Again I want to stress that you need more rest between your workouts in order to give time for your muscles to recover and grow(REDUCE YOUR TRAINING FREQUENCY WHEN ON HIT PRINCIPLES LIKE DROP SETS).

That’s all folks.

Try this and you will be really amazed with the results that you get.