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  1. #1
    Registered User Phokus's Avatar
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    Drop sets on biceps/triceps/shoulders?

    Hey guys... my arms and shoulders are lagging behind in development compared to the rest of my body. I was thinking of doing drop sets to work my weak areas harder. If i did drop sets on every set, would that be overtraining my body?
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  2. #2
    Laying the Smackdown. Rocky_Maivia's Avatar
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    Originally Posted by Phokus
    If i did drop sets on every set, would that be overtraining my body?

    The answer is: Maybe.
    neg reds on sight crew
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  3. #3
    Registered User Andershocknic's Avatar
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    it would depend on how many sets you do, a good drop set to do for biceps would be 6x6, 21'sx2(next set with lighter weight) then end it with barbell curls, and load it with 5's 10's and when you hit failure strip a plate off and keep going.

    for biceps this is one of the best workouts i've done. you get insain pumps, and it kinda cool, when you did it so much you can t even curl a bar.


    and for shoulders just do drop sets, 1 excersize for each delt, front raises, lateral flys and read delts.
    that should be good
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  4. #4
    Registered User gecko2424's Avatar
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    it would depend on how many sets you do, a good drop set to do for biceps would be 6x6, 21'sx2(next set with lighter weight) then end it with barbell curls, and load it with 5's 10's and when you hit failure strip a plate off and keep going.
    no
    oh and gecko that link did not contain answers only the search page - swiftness_02

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  5. #5
    Former 130 lb skinnyboy! A-rod's Avatar
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    Originally Posted by Phokus
    Hey guys... my arms and shoulders are lagging behind in development compared to the rest of my body. I was thinking of doing drop sets to work my weak areas harder. If i did drop sets on every set, would that be overtraining my body?

    Whatkind of volume are you using right now for your bis ,tris and shoulders ?
    5'11 @ 220lbs.
    Disclaimer: This is presenting fictitious opinions and does in no way, shape, or form encourage use nor condone the use of any illegal substances or the use of
    legal substances in an illegal manner. The information discussed is strictly for entertainment purposes only and shall not take the place of qualified medical advice
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  6. #6
    Registered User gecko2424's Avatar
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    Originally Posted by gecko2424
    no
    Let me elaborate. It sounds like you want size and strength to increase. 21's etc would not do that for you. Also, putting BB curls at the end kills your best chance for growth. You should put them early to lift heavy.

    1) compound back exercises, such as weighted pullups, will really help your biceps. If you need to add more size, hammer curls, preacher curls, BB curls etc, not necessarily on back day. If you have a problem area, dedicate a day to it.

    2) For your triceps, are you doing dips? Those, in addition to bench, really work. Vary your grip to increse the workload on the tri's too. Personally, I do drop sets on my tris, only on pushdowns, only at the end of chest day. I find more growth when I do fewer sets with increasing weights. 4-5 sets adding 10% each time reaching 90% of max on the 5th set. I usually do 8 reps then down to 4-6 on the last set. Luckily, I've been able to increase all my lifts by 5-10 lb's a month since January. When that slows, I'll just changup my program.

    in summary, you need to lift more weight to get stronger or build size. While drop sets can help build muscle, and I have found them to help in the chest, I don't find them to be very helpful in adding size to the arms.

    For the delts, all side/front/back raises feel like drop sets to me, I just work them until I can't move them, requiring the drop in weight. I do put military press in the above bucket though, more weight + strict form= bigger muscle.
    oh and gecko that link did not contain answers only the search page - swiftness_02

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  7. #7
    Registered User gecko2424's Avatar
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    Reading A-rod's sig:
    Personal bests :
    -36 " vertical
    -4.7 @ 40
    -550 DEAD ( no belt or straps )
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    -265 power clean
    -75 x 12 alt db curls
    -260 push press
    -675 x 4 power shrugs (full R.O.M)
    -6 HARD punches in under a second
    -10 HARD punches + 1 kick in under 2.8 seconds
    Holy crap, don't want to meet you in an alley! Props on your work.
    oh and gecko that link did not contain answers only the search page - swiftness_02

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  8. #8
    Former 130 lb skinnyboy! A-rod's Avatar
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    Thumbs up

    Originally Posted by gecko2424
    Reading A-rod's sig:

    Holy crap, don't want to meet you in an alley! Props on your work.

    Thanks bro , I `m a friendly dude BTW !
    5'11 @ 220lbs.
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    legal substances in an illegal manner. The information discussed is strictly for entertainment purposes only and shall not take the place of qualified medical advice
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  9. #9
    Was about 300, no longer! KeepintheFaith's Avatar
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    Talking Shocked!

    Good grief A-rod, are you telling us that you can't run a 4.3 40 yd dash? What's wrong with you?! :-))
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  10. #10
    Registered User gecko2424's Avatar
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    he'll run his 4.70, sprint over to the time keeper, throw him in the air, punch him 5 times and kick him twice before he hits the ground, and they'll record it as a 4.30
    oh and gecko that link did not contain answers only the search page - swiftness_02

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  11. #11
    Was about 300, no longer! KeepintheFaith's Avatar
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    Ha, ha! Next thing we know it will be A-rod taking Chuck Norris' place in those e-mails and jokes going around!
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