Jan 17, 2016: Drop sets are essentially a technique where you perform an exercise and then drop (reduce) the weight and continue for more reps until you reach failure. Called the ‘multi-poundage system’ this method was discovered in 1947 by Henry Atkins, who was the editor of Body Culture magazine.
Biceps will forever be romanticized in the gym and in the egos of men around the world. They aren’t even the largest muscle group in your arms, but somehow still receive all the glory. Will your tickets to the gun show even qualify for general admission?
Stand with your arm relaxed by your side and have a friend record the circumference around your bicep with measuring tape. I know it might be hard for some of you to resist the opportunity to show off, but – just this once – don’t flex. If you want to grow bigger muscles and have been doing the regular 10-15 reps per set routine for a long time, then it is time you give dropsets a try.
Drop Sets: Drop sets are essentially a technique where you perform an exercise and then drop (reduce) the weight and continue for more reps until you reach failure. Called the ‘multi-poundage system’ this method was discovered in 1947 by Henry Atkins, who was the editor of Body Culture magazine.
The reason why drop sets work is that in any given set you are only recruiting a certain amount of muscle fibres. By then stripping the weight down and going lighter you recruit different muscle fibres, which should help the muscles achieve growth that couldn’t be achieved by sticking with the same weight. There are numerous variations of drop sets. Two of the more popular variations include. You can also go for this: Resistance Bands Workout For Muscles
How to do it??
Dropsets are a technique where you gradually lower the weight to continue exercising even after reaching failure with a particular weight. For example, you start by doing 10 reps of biceps curl with 25 pounds of weight, after those 10 reps you can’t go any further, so you reduce the weight to 20 pounds and do another 10 reps. You keep on reducing the weight similarly. Don’t take too much rest in between
One of the most important things while doing dropsets is to ensure that there is not much rest in between sets. Which is why, it is better suited for machines where changing weights take lesser time. You can also do it with free weights, but may need a partner who helps you alternate weights. Read more about how you can do pyramid sets.
Running The Rack:
This technique is performed when using dumbbells. Once you reach failure with a certain dumbbell weight, pick up a lighter weight off the rack and perform as many reps as possible. Continue down the rack until failure.
Sample routine using Running the Rack: Alternating Dumbbell Curl
Set 1: – chose a weight you’d fail at 4-6 reps.
Set 2: – reduce weight by 5lbs. 8-10 reps
Set 3: – reduce weight by 5lbs. 10-12 reps
Set 4: – reduce weight by 5lbs. 12-15 reps
Set 5: – reduce weight by 5/10lbs. 15-20 reps
Rules: 1st set should be heaviest. No rest in between drops sets. “Walk down the rack” selecting weights.
When using a barbell, plates are stripped from each side until you can no longer perform reps with the given weight. Ideally, you want to have a training partner who can strip the weights for you, so you can maintain your position.
Your training partner can quickly pull a plate off each side of the bar when you can no longer do reps with a given weight. He/she can continue to strip away plates, up to two or three times, until you reach a point very close to total muscular exhaustion.