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Thread: Drop sets based on fiber type
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05-24-2002, 07:19 PM #1
Drop sets based on fiber type
Some information I picked up from Charles Poliquin:
Drop sets for a fast-twitch person
1. perform 4 R.M.
2. drop the weight 10-15% perform as many reps as possible (probably 1-2 R.M.)
3. drop the weight 10-15% perform as many reps as possible (probably 1-2 R.M.)
4. Rest , and repeat for another 2-3 drop sets
Drop sets for a fast-twitch person
1. perform 2 R.M.
2. drop the weight 5-7% perform as many reps as possible (probably only 1)
3. drop the weight 5-7% perform as many reps as possible (probably only 1)
4. drop the weight 5-7% perform as many reps as possible (probably only 1)
5. Rest , and repeat for another 3-4 drop sets
Drop sets for a normal fiber type distribution type
1. perform 8 R.M.
2. drop the weight 5-10% perform as many reps as possible (probably 3-4 R.M.)
3. drop the weight 5-10% perform as many reps as possible (probably 3-4 R.M.)
4. Rest , and repeat for another 2-3 drop sets
Drop sets for a normal fiber type distribution type
1. perform 6 R.M.
2. drop the weight 20% perform as many reps as possible (probably 12)
3. drop the weight 20-25% perform as many reps as possible (probably 25)
4. Rest , and repeat for another 1-2 drop sets
I personally tried drop-sets in 6 intervals, where I drop 20% each succeeding set and goto failure each time. Very intense if you are looking to change things up.
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