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No, I didn't mean drop it, like not doing it, but like the old and tried trick of using drop sets.
Up till now I have only been experimenting with dropsets haphazardly and infrequently. But this month, VDM's MYM program includes dropsets regularly on all workout days and most exercises. And I have to say, that used systematically and consequently, they add a whole new meaning to the "exhausting a muscle" concept.
It's quite amazing how, shortly after having done the last possible rep, you can switch to say a 15% lower weight, and the wring out another 6-8 reps, and repeat this process 2-3 times! And it takes muscle exhaustion to a whole new level.
I have experimented a bit with the size of weight drops necessary to continue churning out reps. For me 15-20% works the best. Anything smaller will leave too little juice to do a sensible number of reps, 6-8, and anything bigger will not be challenging enough.
Another beauty about dropsets is that the principle is so simple. Anybody can see the logic, and anybody can use this technique, that is if they know how to do the chosen exercise properly!
This consistent use of dropsets has allowed me to break through a mass building plateau, by shocking my muscles with a new way of working out. I believe I have added 2-4lbs of muscle this last month.
So if you're stuck in a rut, and haven't used dropsets regularly, I urge you to try it out. It will work for teenagers, beginners, grannies, fitness pros and just about everybody else!
Happy Xmas to one and all!
Comment
Comment by JBF Mentor Tom Mortensen on January 10, 2012 at 3:01pm Good observations on exercise types. In my description of dropsets, I missed out on one big advantage of using them: They allow you to exhaust your muscles, using proper form, without the need to go absolute failure or even forced reps.
I would also use the principle in like a crossfit circuit: 4 exercises: Burpees, V-Ups, one-handed KB swing and sumo deadlift. 1st round: 20 reps on each exercise. 2nd round (no pause): 15 reps, 3rd round 10, 4th 5. Setting the timer to say 6 up 12 minutes, will leave you gasping for air on the floor. By using the dropset principle you will be able to go on, beyound what you thought possible.
So experiment yourselft, its a great principle.
Comment by Markku Niilo-Rämä on January 10, 2012 at 2:02am I have read some mixed reviews on the drop set system. However, I think it is a very good idea to try out many different types of training. I think the main thing is to use exercises that use maximum amount of muscles, as Jason Ferruggia says: "The best exercies are always multi-joint, compound, free-weight movements which are exercies such as squats, deadlifts, rows, dips, chin ups and bench presses."
Just as long as you generally follow that advise trying out different is a very good idea..
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