HIT (Drop-Setting)

[111]

Hello Guys,

Sorry about the naive post but spent hours searching and couldn't find the information i was after or where i last saw it.

Just wondering if someone could explain to me how drop-setting works whilst using High Intensity Training.

I know Marcus said its the best way to go about it without a spotter, but wasn't sure how to get the best results without potentially injuring myself.

I understand the concept of drop-setting but wasn't sure if :

1) I should just push out as many reps as possible till i don't think i could get the next one
or
2) If its best to just hit say 80% of maximum reps, then drop weight, in turn to avoid that tragedy of not being able to get the last rep out.

As you probably guessed this is mainly for safety on bench press & squats & because of the lack of spotter to get the most out of the single HIT set.

[almostgone]

Go to failure. Try keeping your total # of reps in the 8-12 reps. Make use of a Smith machine so you can lock it @ failure. I generally use rest pause for b'bell exercises and use drop setting
for d'bell exercises because I can go to failure, ditch the d'bells I'm using, and quickly grab the bells I'm using next.

[111]

Thank for the quick response almostgone.

[almostgone]

No problem. Keep in mind that I lift alone @ home, so what works for me may not necessarily be the best option for you. I have a hip/leg sled, Smith machine w/spotter arms on the front, low/high cable setup, and a pretty decent amount of plates and d'bells.
You probably have access to a broader range of equipment. If you have a spotter/partner, you could drop set by having them strip plates for you. When you get to failure, have them strip the plates, and start repping again.

[111]

I see what you mean, i think i'll take your advice and use the smith machine for my bench & squats and the rest i can pretty much go to failure on my own or quickly change the dumbbells for the drop setting.

Also..I haven't lifted in roughly three years (was lifting for about four prior to that) do you think i should begin lifting with the standard 3 set 8-10 rep range with major & minor muscle groups for a while to get some of my strength and coordination back first before starting the HIT type of training or it'd be okay to dive straight into it?
Thank again.

[yettibecsuse]

Maybe 2 - 3 weeks at 8-12 reps, then start the drop sets so you can get your lifting range and get some muscle memory back.

[111]

Thanks yetti,
that's what i was thinking as well..i think a lot of my concern was with co-ordination as well, nothing worse than a dumbbell to the face..

[ac guy]

You could start drop sets after a few weeks, but imo, you may want to consider waiting a few months before starting HIT training.

[Chicagotarsier]

HIT is an advanced program. If you have not completed a 5x5 routine for a few months and plateaued you will be "right horse, wrong stall". If you are just starting out again work your five-six exercises on a muscle group a day for a few months at 8-10 reps each set. Move on to 5x5 work till you plateau. Then get on your HIT drop sets or GVT.

Just my 2-cents. Marcus is a very advanced lifter. He has mass and connective tissue strength from years of work. His returns from a HIT program will be 100x what yours would be. Your returns from a 5 x 8-10 workout would be 100x what his would be. There are exceptions but that is the norm.