Drop sets training-for increased muscle sizeJuly 17, 2019
Are you interested in getting bigger muscles? are you interested in increasing your muscle mass in as short of a time period as possible? It’s all about switching things around in your training so that you are not always doing everything the same way all the time.
An important factor in this is to keep your muscles guessing and increasing the intensity of your workouts. if you are newer to working out, you are probably a little bit more in the dark about this, but it is necessary to continually switch things around in your workouts and to continually keep your muscles guessing and give your muscles as intense of a workout as possible.
In today’s article I will be talking about another training method that is very practical when it comes to increasing the intensity of your workouts, this principle is called drop sets training for increased muscle size.
what are drop sets?
Drop sets are something that you generally perform as your last set for an exercise, for example if you are doing barbell curls for five sets, after you have completed the first four sets of the barbell curls, you move on to your fifth final set, at the end of the set of barbell curls you will perform a drop set.
After you have completed your amount of reps say for instance, 10 reps, set the bar down drop the weight by 10 pounds and you pick the weight up immediately and continue to rep out for as many reps as you can.
Set the bar down drop the weight by another 10 pounds, pick it back up and continue to rep out for as many reps as you possibly can and once you have done this procedure for three to four times then you are through with your barbell curls and then you will continue with the next exercise.
Doing this drop set method is an excellent way to increase the intensity of your workout and will be a great way to surprise your muscles from what they are accustomed to, this is something that you don’t need to do with every exercise, this is something that you do periodically as a way to shock your muscles into growth.
How often can I do drop sets?
Drop sets are something that I generally don’t get into the practice of doing at the end of every exercise, they might be something that I would do at the end of the last set for a body part. typically I will train biceps twice a week, I generally might do drop sets at the end of the last exercise for biceps and may do it at the end of every bicep workout.
I don’t always do drop sets at the end of every body part workout, but this is a good tactic to use when your muscle gains seem like they have been slowing up a little bit, and if you have noticed that you are not seeing gains quite frequently, this principle might be just the thing that you are looking for.
Down the rack
Another system of the drop sets is called down the rack, that is when you take a set of weights and you rep out with them for a given number of reps and then set that pair of dumbbells down and then pick up the next set of lighter dumbbells, rep out with them and when you have gone as far as you can, set that pair of dumbbells down and grab the next lighter set and rep out with that pair.
I have always loved doing the down the rack system because it is real handy, after you have completed the given number of sets for an exercise, at the end of your final exercise, go down the rack, unlike with a barbell you are stripping weights off between each set which can be a little bit of an inconvenience.
The dumbbells are all set up and ready to go, this is a great way to exhaust the muscle that you are working on and a great way to intensify that workout
Making use of drop sets
Drop sets are a great way to intensify your workout , instead of only just performing drop sets with a barbell where you have to strip weights off the bar between each set you can also use down the rack method which I have just explained in the previous paragraph.
When training with weight machines in your workout program, you can also use the drop sets method, in between each set all you have to do is relocate the pin in the weight stack to the next weight lighter.
Another option when doing drop sets when you are using barbells is you can have a training partner so that they can strip the weights off in between each set so that you can move faster between each set.
If you are interested in increasing your muscle size and are having troubles making these gains, maybe it’s time for a change in your workout and mix things up a little bit. Drop sets are a great way to do this as well as the down the rack method, but with this system you can use barbells, dumbbells or weight machines.
It doesn’t matter what choice of workout equipment that you use, matter of fact it’s best to use them all because this way you are always mixing things up and changing things around in your workouts.
I hope that this post has been helpful, it is important to remember that it is always important to train hard but it is also important to train smart, I like to come out with as many posts that I feel will be helpful as possible that just might help you to train smarter so that you can continue to train hard but also to see gains on a continuous basis.
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