I wanted to work on getting ripped and building mega size strength this winter. I was going to use a lean mass gains and gain strength lifting programs.
But I don't know which rep type program to use with that program.
Which One Has Worked Best For You: Drop Sets, Super Sets, or negative sets for building strength and getting ripped?
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11-24-2012, 10:53 AM #1Registered User
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Drop Sets, Super Sets, or Negative sets for building strength and getting ripped?
Keep stackin on the plates, my muscles are hungry for more!
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11-24-2012, 11:50 AM #2Registered User
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For strength gains I would use none of the above!
Look at most any proven strength routine and they all have the same thing in common: multiple sets with low reps and adiquite rest periods.
Super sets and drop sets are generally used as a method to increase volume/training density, with primary goal being hypertrophy. Negatives, I think you'll find more people against them then for them
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11-24-2012, 01:15 PM #3Steadily Improving
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Agree with above. To get ripped, you'd need to lower body fat as well. I like a dropset of EZ bar curls at the end of chest and bicep workout, and superset db bench and flies when I'm pushed for time.
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11-24-2012, 01:36 PM #4Bootless Errand
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You're all over the place here. You need to define your goal, and then devise a plan to get there.Originally Posted by studinthemaking
None of these, actually. Other than using some drop sets once in a Blue Moon, I stick pretty much to putting all my effort into progressing simple straight sets or ramped sets. Not a very 'slick' or 'flashy' way to train, but very effective if they're worked consistently and hard.Which One Has Worked Best For You: Drop Sets, Super Sets, or negative sets for building strength and getting ripped?No brain, no gain.
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11-24-2012, 05:55 PM #5Registered User
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OP you're talking about two different things here.. getting big and getting shredded. Both can't be achieved very well at all at the same time. Choose one or the other. Bulk first then cut.
As far as all the different techniques you listed.. those are all just different ways of hitting the muscles and shocking them differently. If size is the goal, make sure you're in a caloric surplus and are progressing week after week either in reps or weight and it will equal profit. Bulk until you feel fat and cut.
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12-21-2012, 01:31 PM #6Registered User
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I just finish a bulk and now I what to get cut and strong.
Originally Posted by ThatGuy227
Keep stackin on the plates, my muscles are hungry for more!
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12-21-2012, 02:20 PM #7Registered User
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Keep stackin on the plates, my muscles are hungry for more!
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12-21-2012, 06:51 PM #8Banned
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Drop sets, super sets, and negatives... are all more important for muscle size than for strength.
Dropsets and supersets are particularly useless for strength. Strengthwise it is most effective to fully recover between sets and go heavy as hell.
But like I said all 3 are useful for building size. And "getting ripped" falls under the category of gaining size bevause it is muscle size in comparison to "fat size" that is concealing it.
what I'm saying is your title is misleading.... Frequently the best thing for getting ripped and getting strong are 2 different things.
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