Want to enhance your strength game, but don’t have more time to spend in the gym? Incorporating a drop set into your workout is a time-efficient way to add diversity and intensity to your workout. This is all about this weightlifting technique.
What is a drop set?
A drop set is a continuous set of the same exercises that are performed continuously with minimal rest. It breaks only to reduce weight and resistance (usually 10% to 20%) and stops when the muscles are completely tired.
“The term” drop “means to gradually reduce resistance as the set progresses,” said a certified personal trainer. ThisIsWhyImFit.comThe online health and fitness community Runners World. “Start the set with a load that can be lifted the target number of times, and if you can’t do something else in a good way, choose a lighter weight and continue.”
For example, the curl dropset sequence for the biceps brachii looks like this:
- Set 1: 25 pounds 15 times
- Set 2: 13 times for £ 20
- Set 3: 9 times at 15 pounds
- Set 4: 17 times for £ 10
Please note that the clerk’s break is not particularly neat. Unlike traditional resistance training, which follows a pre-planned personnel scheme, drop sets are determined by your level of fitness and endurance. “The point of the drop set is not math, it’s in the overload that the muscles experience,” says Jurom.
That said, Dropsset is a bit of a number game. “Muscles are made up of thousands of individual muscle fibers. The body is wired for efficiency, so the number of fibers available for the task is as low as possible,” says Julom. .. This is good for saving energy, but bad for muscle development. research Show, stimulated by stress. “logic [behind drop sets] It’s about running the rep with weights until you can’t do it anymore, then picking up the lighter ones you can and repeating the process. As the muscle fibers in your muscles are depleted, you need to hire more fibers to continue working. “
Basically, drop sets can go beyond the body’s natural predisposition to increase efficiency and increase the potential for muscle-building stimuli.
How can a drop set help a runner?
Dropsets are a tool for building muscle mass and help neutralize injuries-inducing imbalances and improve overall running performance. “Additional lean (muscle) tissue can provide the basic impetus needed to end close combat when climbing hills or when last-minute sprints are needed,” Julom said. say.
Also, for runners who prefer to spend more time hitting the pavement than pumping iron, drop sets can save time in the gym without compromising results. 1 study Published by Sports science journal Over an eight-week period, we compared the results of participants who performed biceps curls according to either a traditional strength training model or a drop-set lifting scheme.
The lifter, which follows the traditional model, has completed three sets of heavyweight personnel dotted with break intervals. The dropsetter ran a single heavy weight set and then gradually ran a lighter set of personnel. Regarding hypertrophy and increased muscle strength, the results of the two groups were similar. However, participants who performed the drop set significantly reduced their time spent on workouts.
Which exercise is best to perform as a drop set?
When using the drop set, stick to simple single-joint movements (biceps curl, leg extension, cable rows, etc.) and require precision such as barbell snatching, squats, clean and jerk. It is best to avoid highly technical lifts.
“Active muscles need to not only perform lifts, but also support the spine and major joints, so technical fatigue poses a risk of serious injury,” says Julom. “A technically challenging lift requires good foam for every person. Tanking a form with just one person can be very bad news.”
Effective drop sets require minimal breaks, so how quickly you can reduce your lift weight is also an important consideration. As a result, hand weights and cable machines help drop sets more than barbells, as it takes much less time and effort to adjust pins and switch to lighter dumbbells than changing weight plates. ..
How do you incorporate a drop set into your workout?
Dropsets don’t belong to all workouts, says Jurom. “It needs recovery and should be used with caution. A well-performed drop set can cause deep fatigue in the target’s muscles, and frequent overtraining can easily occur,” he says.
If you have a regular training program, schedule a drop set later in each cycle before the break to allow time for recovery.
For the same reason, don’t start a workout with a drop set. Dropsets quickly exhaust your muscles and make the rest of your workout useless. Instead, save them at the end of a session where your muscles are already tired (remember: muscle fatigue is the point!) And reserve them for one or two exercises. For example, finish your upper body workout with a sitting lat pull-down drop set, or end your leg day with a sitting leg extension running as a drop set.
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