Drop setting: by marcus300

[btrizzyb]

Great thread Marcus. I actually found this while reading one of your other threads "Tips to keeping Gains". I read in that thread that when off cycle it is best to dropset to keep workouts quick. My first question would be that I normally work on 2 muscles in 1 day example chest/biceps. I usually do 3 sets on 4 different exercises for each muscle. On dropsets would I only be focusing on 1 muscle a day instead of 2? I noticed that your talking about removing percentages, would it be ok just to look at it in terms of plates? For example I have chest and biceps tomorrow, but im guessing that it would be a chest only day if im doing dropsets? If im doing flat bench and 225 is where I can rep out to failure in about 10 reps, would it make sense to go 225, then drop to 205, then 185? Since those are easy and quick to make the changes in the bar in a hurry to keep moving? Now with that Flat bench, I should be doing 2 warmup sets? Should I just be doing lighter lifts like maybe 185 for like a set of 8 just to get warmed up, do another like that and then get into the drop set? If I read right in my example I would be doing those 2 warmup sets, then 225,205,185 then jumping back up to 225 and going down again? I dont think I could get anywhere near 10 reps again on 225 after the first time threw? Any rest between the first and second time threw, or do you just load the bar right back up and go at it again?

[marcus300]

Great thread Marcus. I actually found this while reading one of your other threads "Tips to keeping Gains". I read in that thread that when off cycle it is best to dropset to keep workouts quick. My first question would be that I normally work on 2 muscles in 1 day example chest/biceps. I usually do 3 sets on 4 different exercises for each muscle. On dropsets would I only be focusing on 1 muscle a day instead of 2? I noticed that your talking about removing percentages, would it be ok just to look at it in terms of plates? For example I have chest and biceps tomorrow, but im guessing that it would be a chest only day if im doing dropsets? If im doing flat bench and 225 is where I can rep out to failure in about 10 reps, would it make sense to go 225, then drop to 205, then 185? Since those are easy and quick to make the changes in the bar in a hurry to keep moving? Now with that Flat bench, I should be doing 2 warmup sets? Should I just be doing lighter lifts like maybe 185 for like a set of 8 just to get warmed up, do another like that and then get into the drop set? If I read right in my example I would be doing those 2 warmup sets, then 225,205,185 then jumping back up to 225 and going down again? I dont think I could get anywhere near 10 reps again on 225 after the first time threw? Any rest between the first and second time threw, or do you just load the bar right back up and go at it again?

You can do a major and minor bodypart in the same workout using dropsets,
You don't go back up the weight after you finished your last dropset, that would be impossible because on each drop your going to failure,
You only rest in between the drops long enough to pick up lighter bells or some weight taken off the bar, as little rest as possible,

Drop sets

This method needs a bit more thinking about but first lets explain what a drop set is. If we use DB curls for an example you would pick a weight again were you would be hitting around 3-4 reps at true positive failure and then get a set of lighter DB's and rep again for another couple of reps and then drop the weight again and curl another set of lighter bells for another 2-3 reps. You have to make sure you drop the weight enough to make sure you get around 2-3 reps out at failure but make sure you don't drop the weight to much, if your repping loads of reps out remember your trying to be hitting around the 8 rep range so when your doing your feeler sets its crucial to make the lighter db set just enough so you keep within the total rep range. Halfs/quarters or partials With partials you are doing a standard working set to which will involve you conducting a strict full range of motion to true positive failure, at this stage you would carry on doing half reps until its impossible to complete another half rep then do a quarter reps right down till you cant move the weight. A fine example would be DB side laterals were you would do strict reps till failure then carry on doing half reps so the DB's are only coming up half way then keep going till your hardly moving the weight from the side. There will be a bit of body assistance and sloppy form come into play towards the end but at this stage its fine just to get those deep muscle fibers working by going beyond failure. Extremely effective way to recruit those tough fibers we require with a constant tension approach.


Read this thread and everything will be explained and more

http://forums.steroid.com/anabolic-l...ary%2A%2A.html