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i always do either a dropset or forced reps at end of main exercises like bench press,shoulder press, etc if i do a dropset or forced reps depends if i have a spotter (forced reps) or if not (dropset), my question is this, can i for example do 8 rep with 2 forced reps barbell bench press and straight into dumbell press dropset with 2 forced reps? or is this overloading my muscle way too much and better to stick to 1 or the other i.e. forced reps or dropset but not both?
Last edited by DanB; 01-17-2012 at 04:29 PM.
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Using techniques like forced and dropsets is a great way to break plateaus and up the intensity in your workouts, using these techniques will recruit most fibers and will result in the greatest amount of muscle tissue damage. Make sure you don't over train and implement to many sets per muscle section, 2 working sets which incorporate forced and dropsets in more than enough. 2 forced reps then straight into your dropset is fine so long as you take it beyond failure.
Ive used these techniques the majority of my training life and my body responds well to this kind of intensity.
Make sure you concentrate on recovery and you have enough food to fuel your workouts to this level.
Banned
sorry just to clarify, do you mean its fine to do this or should that read not take dropset beyond failure i.e forced reps on dropset, as you know yourself im already past failure with the forced reps or am i missing something? yes i realise that its necessary to decrease volume, i usually do 2 warm up sets, two working sets with either dropset or forced reps on final set, i also learned this the hard way. . .through injury lolOriginally Posted by marcus300
Last edited by DanB; 01-17-2012 at 05:20 PM.
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You shouldn't be injuring yourself.
You can use both techniques on there own or both together, I'd always advice to train to failure and beyond if you looking at building tissue.
Once your fully warmed, you cam either do one or two working sets using both or one of the above techniques. Make sure you fully understand how to implement these techniques because they are not for the faint hearted.
Banned
it was a recurring injury of my anterior deltoid, its been troubling me for years ever since i performed barbell roll outs with poor form, thanks for clearing this up for me
Associate Member
I have been implementing Dorian Yates style of lifting for about 2 weeks now. This includes forced reps, fighting the negative, half reps, etc. It has done wonders for me within that 2 weeks so far. My strength has jumped tremendously and I have seen a difference. If you watch his documentary "A Week In The Dungeon", he goes over this in great detail. You should take a look at it. He even states that he wishes he knew about this style of training his entire life.
Something to note also is to make sure not to do it consistently for a long period of time. It is very taxing on the body and has a very high risk of injury. It should be done for 4-6 weeks at a time. Again, he goes into great detail in that video. I love it so far.
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Im just about to watch it...
I am cutting at the moment and started implementing DY style training. I will only do it for 4 weeks and the decrease intensity and add volume for four more weeks and so on.....
It really focuses on failing on both eccentric and concentric parts of the lift.
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^^^ Great to hear!
Yeah the thing I love about it is he is very critical about lifting past failure. He also goes into detail describing how you will always see guys at the gym pumping away heavy ass weight in a fast motion. The only reason they are able to lift that weight is due to momentum. If you have momentum, you are going to be able to lift it, but can you pause and hold that weight before the negative? He also implies that one must have perfect form and be able to pause and "squeeze" out every rep. I think he says there are three parts of the lift: The Positive, The Static, and The Negative. Without the Static, the Positive and Negative both come with momentum.
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this makes no sense. taking out the static portion increases the impulse done to the weight and is harder to do assuming you don't bounce like a retard.
also all those little things that push you past failure are overrated, feeling the 'burn' or 'pump' has little correlation with how good your workout is. every time you go to failure or beyond you take longer to recover, meaning you can't train with proper frequency. my best strength and size gains by far came from doing the same compound 3x a week. in short, if you have proper form then weight/volume/frequency are the only things that make enough difference to worry about
Banned
i agree a pump is nothing but a bonus, but on a dropset i personally can feel every rep, substantially more than an ordinary set,and my simple way of thinking is that if i can feel it then its working, what is your opinion on this?
Banned
and also mabey a pump has more significance than i stated in above post because i get a much more prolonged and intense pump from a dropset than i would from straight set, again whats your opinion?
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Nice to see you are both implementing HIT.... It just makes sense
As you say KJ, you have to periodize your training.... Just like a car, you can't go at 100% for ever, you will burn out...
4-6 weeks of this high intensity training followed by a few weeks of maintenance and then a week off is a great way to periodize your training.
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feeling the muscle means you're recruiting properly, and is always good
feeling the burn/pump are just physiological responses lifting, and aren't really important
again the point is if you only work a muscle say once a week, you'll probably benefit from burning out with dropsets etc
but you'll make far better gains working that muscle 3 times a week (most major muscle groups), which cannot be done if you go till failure every workout
Associate Member
We can argue until we are blue in the face, but we will get no where. I have seen thousands of people implementing post failure reps and have benefited significantly. I am one of those. My strength has skyrocketed and my back is growing like a weed. I have physical proof in my eyes that it works. Whether you or anyone else agrees, is all redundant to me. If the OP wants to incorporate them, than I encourage him to try it out. Every body is different. There is also an obvious reason why a 6 time Mr. Olympia champion is preaching about it like no tomorrow. Guys are traveling to the UK, just to train with this style and to learn it from him.
When all is said and done, I absolutely love this training style. If it were up to me, I would incorporate this in everyones routine. Just my honest opinion.
Oh, and I have seen very few people training a major muscle group 3 times a week. I can only speak for myself here, but my best gains have come from working each muscle group once hard per week. I also know many who will agree with that, but again, I can only speak for myself.
Last edited by falco21; 01-19-2012 at 10:29 PM.
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Accidental Repost
Last edited by falco21; 01-19-2012 at 10:24 PM.
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