The goal of any bodybuilder is to pump muscle mass. There are methods in strength training that allow you to quickly achieve tangible results - drop sets. This is one of the best technicians in bodybuilding, stimulating muscle growth. Its essence lies in the fact that the exercise is performed with maximum weight until muscle failure, after which the weight is reduced by 20-25% and the approach continues with a lower load.
This method was discovered back in 1947 by G. Atkinson, editor of the Body Culture magazine. The method has other names: triple sets, decreasing sets, strip sets. One of the adherents of drop sets was Arnold Schwarzenegger, whose sensible advice remains relevant for fans of this technique.
It is not suitable for ordinary athletes who seek to achieve results in the growth of strength, power, speed. Unlike them, bodybuilders try to cosmetically improve the proportions of the body, increase the size of the muscles. Drop sets are perfect for building pure mass.

Execution technique

Suppose a bodybuilder is lifting a 40kg barbell. After doing 10-12 repetitions, he feels that this is the limit. He simply did not have the strength to complete the 13th repetition. This condition is called “positive failure”. Muscles are able to work, but only with less weight. By reducing the weight lifted by 15-20%, you can continue training.
When performed to failure of the classical approach, not all muscle groups are activated. Only those muscle fibers that are necessary for lifting are involved in the work. given weight a certain number of times. When withdrawing excess weight reserve fibers are recruited, drop sets activate them and cause growth that cannot be achieved with a standard set.
Include in your training program drop sets are recommended for experienced bodybuilders, it is not advisable for beginners to use them. Professionals advise using this technique periodically, allowing the body to fully recover. To avoid injury, drop sets should be started after the mandatory warm-up and warm-up.
Usually a drop set is done with dumbbells of various weights, with barbells, on machines, on bench presses and with a change in the angle, on the Scott bench. The time between sets after lifting the weight should be minimal. Machines allow you to quickly reduce weight, but there is an opinion that they give less effect than dumbbells and barbells. Drop sets are considered the most effective for deltoid muscles and hands.
Varieties
Exist various options performing drop sets, with which you can experiment, periodically changing them.

Classical- the traditional way, when the exercise begins with heavy weight and then it decreases after the inability to continue repetitions. Further, the training continues with a new weight as long as there is strength.
At triple method of weight loss occurs not once, but twice, with quarter- three times. At strict Each approach includes a certain number of repetitions. Super drop set involves doing one exercise to failure, then moving on to another with a lower weight, such as from barbell arm exercises to dumbbell exercises.
Reverse Drop sets are similar to triple sets, in which the weight is dropped twice in one set, only everything happens exactly the opposite. From set to set, the weight is not reduced, but increased. In the first set, 20 repetitions are performed, 10 seconds to rest. After taking a heavier weight, 5-10 repetitions are performed, 10 seconds pause. Weight is added and 1 to 4 more repetitions are done.
At Method 6-20 a set of 6 repetitions using a heavy weight is applied, then the weight is reduced by 2 times and 20 repetitions are performed.

The most interesting and creative ways of training

1. Strip sets with a barbell. One of Schwarzenegger's favorite methods. The basic principle is to reset the discs when failure is reached and continue training. Consider an example. Suppose at the beginning of the bench press, a weight of 50 kg is taken. The bar itself weighs 20 kg and 15 kg on each side. To make it convenient to reduce weight, it is better to take discs of 5 kg.

After completing 10-12 repetitions and reaching failure, you need to remove one disk at a time, that is, reduce the total weight by 20%. With a weight of 40 kg, you continue with the execution. When you reach the next failure, again reduce by 20% of the original weight by removing one disc from each side. Now the weight is 30 kg, and with it you are moving to the point of the next, last, failure.

2. Drop sets using dumbbells. It will be convenient to perform these exercises, being next to the rack with dumbbells, which allows you to quickly change the load. Starting with 12 kg dumbbells, then take 10 kg and finish the approach with a weight of 8 kg. With this technique, deltas and biceps are perfectly worked out, shoulders and arms are pumped up like balloons.

3. Drop sets on machines. Compared to barbells, exercise on block simulators, moving the pin up the block is much easier. Without the help of a partner, you will be able to pull the bar and quickly change the weight to a lighter one. This procedure on a simulator designed for leg extension can be done without even leaving it.

4. Drop sets are compressed. A complex and intensive approach is applied here due to a small weight reduction (from 5 to 20%). Most often they are used for isolation exercises and small muscle groups.

5. Drop sets are wide. Reducing a lot of weight contributes to the ability to do more repetitions. Such techniques are used where large muscle groups are involved (bench press, squats, leg press, lifting the barbell in an incline). The overall weight is reduced by about 25%.

6. Drop set 50%. It is also called the “halving method”. This method provides for the implementation of two completely opposite ranges of repetitions. Each of them has a different effect on the muscle cell, but both contribute to the growth of muscle mass.

First, a weight is selected with which you can do a maximum of 6 repetitions. After completing these 6 repetitions, the weight is halved and 20 repetitions are done. Usually, in other techniques, the weight is reduced twice per approach, that is, they take three different weights. Here the weight is reduced only once.

7. Drop sets are powerful (low rotation). According to the first "Mr. Olympia" Larry Scott, with a heavy weight, a small number of repetitions (6) is The best way to simultaneously create size and develop strength. Using this technique, he developed powerful delts and arms.
At 6 reps, heavier weights are used to help thicken the muscle fibers and maintain strength. You should do 6 repetitions, then reduce the weight by 10-15%, perform 6 more repetitions, and again reduce the weight and do the same number of repetitions.

8. Drop sets decreasing (according to the 12-4-2 system) and increasing (according to the 6-12-20 system). In descending drop sets, much like compressed sets, there is a slight reduction in weight (5-10%). The number of repetitions decreases with each subsequent drop set, and 4 different weights need to be dropped three times. With each of the weights, you need to do the number of repetitions in the following order: first 10-12, then 6-8, then 4-6 and finish with two.

In incremental drop sets, you should reduce the weight enough to achieve a significant number of repetitions. In percentage terms, this is two times 25-30%. The very first weight should be the largest, 6 repetitions are performed with it. After reducing the weight, 10 to 12 repetitions are done, the weight is again thrown off and another 15-20 repetitions are performed.

9. Drop sets with a change in the position of the legs and grip. They allow you to hit multifaceted muscles from different angles. For example, when performing the “leg press” exercise, depending on the position of the legs on the platform, the load can be concentrated on the lateral, medial, intermediate muscle, on the buttocks, on the biceps of the thigh. When performing exercises, the number of repetitions remains the same, only the position of the body changes.

You can start the exercise by placing your feet in the middle shoulder-width apart. After completing 6-12 repetitions, reduce the weight. Raise your legs higher on the platform (the position remains shoulder-width apart). Do the same number of repetitions. After that, reduce the load again, lower your legs to the bottom of the platform, put them together and perform the same 6-12 repetitions.

The last run after weight loss, do with legs wide apart (socks turned outward) and perform the next repetitions. This workout, which uses 4 different weights and changes the position of the legs four times, will help your hips grow from the inside out and from top to bottom!

10. Drop sets are zero. This method, in which the rest time during weight changes literally approaches zero, is very difficult, so many bodybuilders avoid it. Two assistants are required, since one partner is not enough for such training.

For example, when performing a leg press, you need to stand up, take turns removing weight from both sides of the simulator, and sit down. This takes at least 10 seconds. The presence of assistants will reduce to a minimum the time interval between weight changes on the locking levers. Continuous, intense drop sets can be the most intense and challenging workout ever.

11. Drop sets using the rest-pause method. In contrast to the previous method, here you can not really strain, because the whole 15 seconds are allotted for dropping the weight. A leisurely pace allows you to gain strength before using the next load. This method increases strength and recruits hard-to-reach fibers.

12. Drop supersets. Here we use a combination of two effective methods bodybuilding. Choose any two exercises. One of them must be done first. After failure, without reducing the weight, perform another exercise where the weight is lower. For example, let's say you decide to do seated dumbbell presses and dumbbell side raises. Taking the maximum weight, do for side lifts.
8-12 reps
Without wasting time, move on to the dumbbell press using slightly less weight. Do the same number of repetitions. Without resting, return to the dumbbell side raises, but use less weight. Perform regular 8-12 repetitions and return to the presses again, taking lighter dumbbells. Finally, do last time lateral lifting of dumbbells, once again losing weight.

After completing the exercise to failure, move on to final stage– Reduce weight and do dumbbell bench press while sitting. This entire strenuous workout counts as one set. This method is very intensive and should not be done without preparation.

To achieve maximum efficiency when performing drop sets, certain rules should be followed:

Equipment preparation
In order not to waste time when changing weights, the equipment must be properly prepared in advance even before the start of the exercise. So, the disks for the barbell need to be taken small, weighing 5 and 10 kg. Triple drop sets with dumbbells require three pairs of dumbbells; they should be laid out in a row on the rack.

Short break
Rest during a weight change should be as short as possible in time, in the range from 0 to 10 seconds. Even when doing heavy drop sets, you should take a minimum break. The shorter the period of time when changing weight, the more effective and intense they will be.

Drop sets triple
Weight can be reduced many times at your discretion, but there is the concept of “diminishing returns”. When it is reached, further repetitions become ineffective. The best option is to use three different weights, with the weight reset twice.

Range of 6-12 reps
This is the most productive bodybuilding range for drop sets if the goal is hypertrophy. Try to stick to it. To maintain and develop strength, a range of 4 to 6 repetitions is ideal. In order to achieve relief and detailing of all muscles, you can sometimes raise the bar to the number of repetitions of 15-20, especially when taking the last drop weight.

Application of maximum weight
Using just 6-12 reps is not enough. Muscle failure must be achieved. The effectiveness of drop sets will be minimal if from the beginning of the workout is selected a light weight. When doing these six repetitions, you should feel that the seventh repetition is no longer possible to do, that is, reach complete failure.

Moderate use of drop sets
One of the most intense and intense bodybuilding techniques requires common sense and extreme caution. Using drop sets too intensely can overtrain and exhaust your body. In no case daytime workout should not consist only of drop sets. The most optimal option for their use is the 3:1 method. In this case, three regular approaches in the exercise and one drop set are performed.

In order not to get negative results instead of positive ones, intensive methods should be used in moderation. You need to take such burdens that you can handle and confidently perform all repetitions. It is necessary to gradually increase the working weights.

Safety Compliance
To avoid injury, do not violate the technique of performing exercises. These techniques should not be used in cases where it is not possible to drop (release) the weight without injury. It is dangerous to use drop sets in squats, while bench press in a lying position, etc.

Complex from Arnold Schwarzenegger for biceps using drop sets

1. Lifting the bar. In each of the 4 approaches, 6-8 repetitions are performed.

2. "Hammer". 4 sets are performed, consisting of 8-10 repetitions.

3. Lifting dumbbells. 3 approaches are performed in turn. In the first, you need to do 8-10 repetitions (to failure), change the dumbbells to lighter ones, and again complete the approach to failure. Do the third approach with even less weight. This drop set should be repeated 2-3 times.

With dozens of existing high-intensity training methods used by bodybuilders, it is enough to use even one of the drop set techniques in order to a short time get significant muscle growth. By applying several different methods, amazing results can be achieved.

Video, Arnold Schwarzenegger talks about drop sets

For intensive growth of muscle mass, certain stressful conditions are needed. In bodybuilding, there are many ways to create such conditions, and one of them is the use of drop sets. In this article, we will analyze in detail such questions as: Drop sets, what is it? What are drop sets? How to use? And what effect can be expected from them?

Drop sets are sets in which weight is dropped (or increased). In practice, it looks something like this: take a barbell with a certain weight, do a given number of repetitions (to failure), after failure, drop 25 - 30% of the burden and continue to do it without a pause (trying to make the most of it). Only after that comes rest. Also, in addition to the barbell, you can use dumbbells and exercise equipment.

This method is very effective in terms of gaining muscle mass, as it allows you to severely injure muscle fibers. I do not recommend using it in every workout, as you can get overtrained. (very stressful). For the same reason, it cannot be used by beginners.

Ideal when you can use this method are: shocking workout (performed once every 2-3 weeks to surprise the muscles) and shift from dead center (when there is no progress in muscle growth for a long time).

What are drop sets?

Nowadays, there are 6 different types:

• classical
• triple
• quadruple
• progressive
• back
• drop-superset

Let's take a look at each type in more detail.

Classic Drop - Set. In the second paragraph, it was just about the classic drop set, but now let's look at specific example (to make sure you understand). For example, take the exercise - bench press. We select such a weight that it would be possible to perform 10 repetitions (tenth - refused). We lay down on the bench, take the barbell in our hands and do the bench press for 10 repetitions. Made! After that, your partners drop 25 - 30% of the weight from the bar and you continue to do further without interruption (until failure). This is the classic version.

Triple Drop - Set. Let's take the same exercise: bench press (we will use it all the time). We select such a weight that it would be possible to perform 10 repetitions (tenth - refused). We lay down on the bench, take the barbell in our hands and do the bench press for 10 repetitions. Made! After that, your partners drop 25% of the weight from the bar, and you continue without interruption (until failure). Done again! Partners again drop 25% of the weight from the bar, and you again continue to do without a pause (until failure). This is what the triple looks like.

Quadruple Drop - Set. The same as the triple, only in the triple you lost weight 2 times, and in the quadruple you need to lose weight 3 times.

Progressive Drop - Set. Quite a heavy option, which is performed in this way. The first approach in the bench press is a warm-up (regular) one. We rest as much as necessary. On the second approach, increase the weight on the bar (up to 10 - 12 repetitions) and do a classic drop-set. We rest as much as necessary. On the third approach, increase the weight on the bar (up to 8 - 9 repetitions) and do a triple drop-set. We rest as much as necessary. On the fourth approach, again increase the weight on the bar (up to 6 - 7 repetitions) and do a quadruple drop-set. Finished the exercise!

Reverse Drop - Set. This type is similar in everything to a triple drop set, only here the weight on the bar does not decrease, but increases. In practice, it looks like this: we do a bench press lying for 20 repetitions (choose a specific weight). Rest: 5 - 10 seconds (at this time, such a weight is thrown onto the bar so that 10 repetitions can be done). We do 10 repetitions. Rest: 5 - 10 seconds (at this time, such a weight is thrown onto the bar so that 6 repetitions can be done). We do 6 more repetitions (to failure). Finished the set!

Drop - Superset. The heaviest option that will help to specifically explode your muscles. It is done like this: select 2 exercises (for example: sitting leg extension in the machine and lying leg curl in the machine) and do drop sets within supersets.

• leg extension sitting in the simulator - 12 reps (how much will it take)
• lying leg curl in the simulator - 12 reps (how much will it take)

Rest - 10 seconds + drop 20% of the weight

• leg extension sitting in the simulator - 12 reps (how much will it take)
• lying leg curl in the simulator - 12 reps (how much will it take)

Rest - 10 seconds + drop 20% of the weight

• leg extension sitting in the simulator - 12 reps (how much will it take)
• lying leg curl in the simulator - 12 reps (how much will it take)

Finished the exercise!

Well, now you can independently answer questions such as: Drop sets, what is it? What are drop sets? and How to use? You have all the necessary information. Use wisely!

P.S. Also, I recommend that you allocate some of your precious time to watch this video.

Sincerely,

Drop sets by Arnold Schwarzenegger

Drop sets are sets during which the weight is gradually reduced. For its execution, initially you need to take the maximum weight for yourself (free or in the simulator). Now you need to do exercises with correct technique to failure. When performing an exercise with the same weight, but while maintaining the technique, this is impossible, then the weight is reduced by 25 percent, and again the set is done to the peak. In the classic drop set, there is virtually no rest between sets, and the weight is removed in three seconds. But in practice, this is difficult to do, so a break of twenty seconds is not terrible.

Varieties of drop sets

Drop-set training can have several variations, for example:

1. Triple drop set. It is performed as a classic version, but the weight of the weights for the entire execution time changes by 20-25 percent twice.
2. Quarter drop set. They perform the same as the previous option, but it is necessary to remove the weight again.
3. Progressive drop set. This is an unusual program that is performed in several sets. The first set is considered a warm-up, and it is done with a minimum weight. The second set requires increasing the weight and performing the classic version. Rest is expected between the second and third sets. For the third set, you need to increase the weight again and do a triple drop set. The fourth set should also start with weight gain and a quarter drop set.
4. The reverse drop set is not about reducing weight, but about increasing it. Thus, each new set must be performed with a new, heavier weight. Therefore, you need to start doing the exercise with a minimum weight. There should be three approaches in total. It should be borne in mind that with each set it will be harder to perform, and as a result, the number of repetitions will decrease. The recommended rest between sets is ten seconds. Reverse drop sets can be used for any muscle group.
5. The drop superset is the heaviest program, and is performed mostly only by professional bodybuilders. To do this exercise, you need to reduce the weight by an average of two times in the superset performed in each approach. Between them, a rest of 10 seconds is recommended. After a break in each exercise of the superset, they lose weight and perform again. There should be three approaches in total, followed by a two-minute rest, and you can start the circle again.

Drop Set Examples

The principles of building training programs from drop sets are quite complex and lie in the fact that it is impossible to complete them all in one session. Therefore, you need to choose the most optimal for yourself and change, developing your technique. Examples of drop sets are:

1. The first drop set is suitable for increasing strength and, as a result, muscle growth. All approaches are done with as much weight as possible with a small number of repetitions. You can perform until muscle failure or with a margin, and breaks between sets within twenty seconds. The principle of operation is as follows: for example, starting to do a bench press, you need to lift a weight of 90 kg by 8 times. Then reduce the weight to 80 and do up to four more times. If desired, you can perform the third approach with a weight of 70 kg and at the same time squeeze it out no more than two times.
2. The second drop set will help develop muscle endurance and stimulate growth. muscle fibers. You can perform sets to complete failure or with a margin. As an example, you can use the same exercise as above. For the first approach, you need to squeeze 90 kg 8 times. For the second, reduce the weight to 60-70 kg and do 8 times again. Thus, the weight in the approaches must be distributed so that the amount of work done is the same.
3. The third drop set is effective, but only starting from the second set, since the difference in weight and reps between the first set and subsequent ones is significant, and the larger it is, the worse it is for the athlete. In the example, a barbell press is used, while lying down, the weight of the bar should be 100 kg, and it must be squeezed out 5 times. Following without rest, you need to reduce the weight to 60-70 kg and do 15 more times. For the athlete, the first 5 times were useless, because they were performed in the phosphagenic mode. That is why in such training, those approaches in which there were more repetitions are considered effective. Therefore, the result of such a training will be the same, even if there were no first five repetitions. In addition, with a significant decrease in weight in the second approach and, accordingly, an increase in the number of repetitions, the third approach is not necessary.

Any kind of drop set is great option to increase endurance and stimulate the growth of muscle fibers. But drop sets should be done carefully, based on your physical capabilities and possession of technical skills.

Master of all site and fitness trainer | more >>

Genus. 1984 Trained since 1999. Trained since 2007. CCM in powerlifting. Champion of Russia and the South of Russia according to AWPC. Champion of the Krasnodar Territory according to IPF. 1 rank by weightlifting. 2-time winner of the championship of the Krasnodar Territory in t / a. Author of over 700 articles on fitness and amateur athleticism. Author and co-author of 5 books.

Place in : out of competition ()
The date: 2014-09-18 Views: 17 678 Grade: 5.0 Dropsets are one of the bodybuilding techniques that are quite widely used for. From English drop (drop) is translated as - to drop. In general, the name speaks for itself. So:

A drop set is an approach during which the weight is reduced.

That is, at the time of the approach, the disks are dropped from the bar (if the weight is on the bar). Hence the name drop set. For example, you perform 40 kg for 10 reps. After the tenth repetition, you are no longer able to continue the approach. Then the assistants immediately drop 5 kg each and there are already 30 kg on the bar. And you can do 4-6 more reps. Then drop another 5 kg. And you do another 5-8 repetitions with an empty neck. And all this happens without interruption within the framework of one approach. I think the point is clear. In general, drop sets are better and more correct to do with assistants. This will allow you to complete the approach without interruption. But if there are no assistants, then you can do it yourself. However, in this case, you will have to interrupt the approach in order to throw off the discs yourself. And if this is an exercise or, then doing it yourself is very inconvenient. I think what drop sets are, you already understood. Let's now find out why they are needed.

Why drop sets are needed

1. Increase in muscle mass

It's no secret that in order for your muscles to grow in volume, the load must be unusual. In other words, one from which the muscles would be in shock. The more an athlete trains, the harder it is for him to shock his muscles. As the body becomes more and more trained and resistant to stress. And here drop sets will help to give the muscles maximum load. After all, when you have completed 10 repetitions with a weight of 40 kg and cannot perform any more repetitions, this does not mean that you no longer have strength left. This suggests that you no longer have the strength of 40 kg! But after all, there is still a little strength left for less weight. And drop sets help to exhaust this small reserve to the end. And thus shock your muscles.

2. Increased strength endurance

If in total you perform 30 or more repetitions per approach (I got up to 55), then in this way you additionally develop more and. Such endurance will come in handy in Everyday life as well as in training. That is, your muscles will be able to do the work of a power orientation for longer. The principle of action here is such that under such stress, the muscles begin to store more glycogen and creatine phosphate. And the more glycogen in the muscles, the longer they can work.

3. Strength increase

If drop sets are performed with maximum weight and a small number of repetitions, then this option develops muscle strength. For example, with a weight of 150 kg, you can only squat once. You put 150 kg and squat 1 rep. Immediately, the assistants throw off 5 kg, and you squat one more repetition. But already with a weight of 140 kg. Then, 130, 120, 110 kg. In total, you did only 5 repetitions. But all reps with a weight that is pretty heavy for you. This approach will increase your strength.

1. Not suitable for beginners. More precisely, it’s not that it doesn’t fit, it’s just that initial stage drop sets are not necessary. Yes, and you can get injured out of habit. Practice for half a year, and there you can already try. 2. If you are going to do a drop set, then do only one work set. That is, warmed up 1 - 2 sets with light weight, then did one drop set and that's it, the exercise is over. The fact is that such approaches exhaust your muscles to the limit. And there is simply no need for additional approaches. Exceptions can only be made for strength drop sets. And even then sometimes very experienced athletes. 3. Drop sets make sense if your muscles are well rested before training. Here, after all, the task is to shock your muscles. And if they are tired, they will refuse to work before the load goes beyond stressful (unusual). 4. Don't share. You don't have to train only on drop sets. Remember that muscles after such loads. So alternate between drop sets and regular sets in different workouts to give your muscles time to rest. 5. The more weight drops, the harder the drop set. Personally, I use about 3 - 4 drops. I don't recommend using less than 3. Since in this case, the drop set will no longer be very different from the usual approach. In general, drop sets are good reception to gain both strength and mass. It is better to do them with the help of assistants. Then their efficiency will be maximum. You can use drop sets in any exercise where you use additional weights. Step (the number of kg dropped at a time) everyone selects for himself. We can say that this is a matter of taste. Good luck!

By the way, you can order

Per for a long time bodybuilding has received a lot of different techniques, but the drop set is considered the best of them. In the article we will analyze this concept in more detail. Some exercises and schemes will also be given, tips for beginners will be given.

General information

Why did bodybuilding begin to use this technique? When did this technique appear? A drop set, in essence, is a technique in which the exercise is done to complete or incomplete exhaustion, after which you drop a small amount of weight and continue to perform sets with a smaller load. It is he who stimulates muscle growth in a completely different way. This technique was first discovered by the journalist and editor of the Body Culture publication Henry Atkinson back in 1947. Immediately after this, the reception began to be called differently. For example, "declining set", "triple drop set" and "strip set".

Tasks

Because the bodybuilder aims only to "beautify" himself, but not to develop efficiency and performance, he is called a unique athlete. This is why bodybuilders love drop sets. Thanks to them, the muscles increase very quickly. Football players, sprinters and other athletes never use a drop set. This is due to the fact that this technique does not develop strength, power and speed. But if your goal is to gain pure mass, then the drop set is perfect for you!

How does the technique work?

So let's say you're doing a biceps curl with 40kg on the barbell. You have already repeated it 10 times, but the last time was quite difficult. The next one was even harder, even with cheating. And the 12th became the limit for you. And no matter how hard you try, you will not complete the 13th repetition. You have reached the point of your failure, but if you remove a quarter of the weight, then you can continue. If you are physically unable to do more than 12 reps of normal weight, do not think that this is an absolute failure. This is called "positive failure" and your body is ready to continue working, but with less weight. This is because the usual approach, which is carried out to exhaustion, does not activate all muscle fibers. Only those that are necessary for the desired weight, a certain number of times, work. If you reduce the number of kilograms and continue to exercise, you will use other, additional muscle fibers. The drop set promotes the activation of "stubborn" muscle fibers, causing growth that will not be achieved due to regular exercise of 6-12 repetitions.

Barbell Exercises

Arnold Schwarzenegger himself used a drop set for biceps. But this technique can be used in any other exercises where the bar will be involved. For example, you can use drop sets on the shoulders. The only stipulation of this method is that you will need to remove the disks when you reach the critical point. Let's imagine that you, doing a bench press with 50 kilograms, reach failure by the 10th repetition. After reducing the weight by 20% and gaining 5 kg on each side, you continued training until the next failure. After that, reduce the kilograms again by 20% (remember that the weight you reduce must be the same) and move to the last failure. So you will reach a 30-kilogram weight. The bottom line is that before doing the exercises, you need to select discs if you are going to use a drop set. You should not take two 15-kilogram ones, it is better to take three per 5 kg in order to reduce weight in a timely manner.

Weight reduction technique in half, or 6-20

This mass drop set will allow you to perform two different reps. They will affect the muscles in their own way. This will contribute to the development of muscle mass, as well as an incredible pump. To start, you will need to select a weight with which you will not master more than 6 repetitions. Having made them, you should reduce the number of kilograms by half and do 20 repetitions. This drop set differs from the rest in that the decrease occurs only once. And in other cases - twice per approach. It uses 3 different weights.

Reinforced Methods

If the drop set is the best intense technique in bodybuilding, then the question arises as to what comes next. Next up is a hard workout. In second place are super-sets. And there is nothing better than combining two of the most effective techniques. As a result, we get the drop-superset technique. How should the exercises be done? For example, let's take the dumbbell side raise and dumbbell bench press in a sitting position. You should start with 8-12 repetitions. In this case, you need to use the maximum weight. Later, you should quickly move on to dumbbells. Their weight should be less than what is usually used. You don't need to rest between exercises. While doing the main task- just reduce the weight during the approach. This technique is very intense, so be careful while doing it. You should soberly assess your strengths and abilities of the body.

Conclusion

It should be said that such techniques are quite popular with bodybuilders. They allow you to achieve your goals in a fairly short time. For example, a standard workout consists of 9-12 repetitions for each muscle group, but using a drop set, the athlete does only 6. But this definitely does not mean that he facilitates his program and worsens his results. If you can activate all the muscles with a low number of repetitions, but doing it a little differently, then that's not bad at all. Absolutely every exercise gives fatigue. But the muscles that are tired still receive the maximum load, because less weight is proportional to the past, which was more, and you lifted it, fresh and full of strength.