Drop Set Technique!!!!!!

[J222]

HIIIIIIIIIIII, Can anyone pls let me know what is this technique and How can I do this? Pls tell me in detail if u can!!!!!!!!!

thanks in advanceeeeeeeeeeeeeeeeeeeeeeeee

[DJAuto]

HIIIIIIIIIIII, Can anyone pls let me know what is this technique and How can I do this? Pls tell me in detail if u can!!!!!!!!!

thanks in advanceeeeeeeeeeeeeeeeeeeeeeeee

You drop the weight in increments, in one set. It's best done on preset machines, or with DB's.

So, for example (this is ONE set):

155 X 3
115 X 5
95 X 6
70 X 9

etc.

[LiL USMC BBer]

DJAuto's set up is exactly like mine.

except it doesn't always work out that way. A set you had planned for 9 you may only get like 3-4 lol. It just happens.


i usually will do my set. And get 1-2 people to remove the plates immediatly upon completion. Then I just keep going.

[J222]

Is this technique called shock therapy??????

Sorry I am just a newbie in bb so if I am asking stupid questions pls ignore it, actually I have read somewhere!!!

[mAssholio]

Is this technique called shock therapy??????

no...

[lancs_hotpot]

A drop set is simply another set of a lower weight immediately after your heaviest set. You can do one or more but no more than three. Just drop the weight so you can handle another 6-10 reps with it, or if you are looking for a burn drop it even further so you can get 10-20 reps, this is a way of making the workout more intense.

I usually so drop sets on my isolation exercises to fatigue the muscle as much as possible.

[tacoop]

HIIIIIIIIIIII, Can anyone pls let me know what is this technique and How can I do this? Pls tell me in detail if u can!!!!!!!!!

thanks in advanceeeeeeeeeeeeeeeeeeeeeeeee

A drop set is just what the name suggests. Do a set with a fixed weight, get as many reps as you can, take some weight off, do some reps, etc.

This works well on pretty much any exercise and you can do it with a barbell, dumbbells, machines.

[R_Bid]

i think the reason djauto specified machines and dbells is because you really don't want there to be much trailing off with a drop set--you want to transition from the starting weight to the reduced weight in as little time as possible. anything that requires getting up, moving around strippling plates and re-applying collars, etc--really turns it more into a seperate backoff set.

one of the best benefits of drop sets is to help break through a plateu, or to keep up intensity on a set. it's a way to continue work after you hit your limit on a set.

i use drop sets every back workout to help on progress with weighted pullups. i have a target rep range, and i'll do as many reps as i can with the working weight, then shed the belt and do BW pullups to complete my rep range. doing that has kept me continually grinding out progressive strength gains.

[DJAuto]

i think the reason djauto specified machines and dbells is because you really don't want there to be much trailing off with a drop set--you want to transition from the starting weight to the reduced weight in as little time as possible. anything that requires getting up, moving around strippling plates and re-applying collars, etc--really turns it more into a seperate backoff set.

Exactly.

Unless you have a dedicated crew to help you strip weights, taking breaks to take the weights off doesn't make it a drop set.

[R_Bid]

Exactly.

Unless you have a dedicated crew to help you strip weights, taking breaks to take the weights off doesn't make it a drop set.

yyyeeeaaaaaappppp.

and there we have it. the hows and whys of drop sets.

can we get some wrapping paper and a ribbon for this thread?

[chazzy1864]

Exactly.

Unless you have a dedicated crew to help you strip weights, taking breaks to take the weights off doesn't make it a drop set.

+1

Only way to do it by yourself with barbell really, is to have the weights loaded with the smaller plates, all set to be stripped (and best if you don't utilize collars). So you have 45s, then a slew of 10s and 5s, on the side, so you stand up, pull the next 5 or 10 off of each side, sit down and throw the weight up.

One thing is don't confuse pyramiding the weight down with drop sets. Drop sets are done all in succession without rest. While pyramiding is jsut merely lowering the weight with each set as you keep reps the same or raise them up.

[J222]

One more thing pls tell me brothers that Is this technique really works? bcz I have read somewhere that it helps to make big chest faster.....

Apart from that thanks 4 the repliesssssssssss !!!!!!!!!!!!!!

[absolutexpinoy]

Do a normal set...

go down to half or a little more than half the weight... rep til failure.