Incorporate This Technique to Your Workouts for Fantastic Results

There are no magic pills, tricks or shortcuts when it comes to gaining and maintaining long-term results in the world of fitness. That being said, this one technique is one of the most effective approaches. What are they you ask? They are “drop sets”.

Drop sets are performing any given exercise at a given higher weight until failure. THEN you decrease the weight of the same exercise and perform that until failure. WAIT! It’s not over. THEN you decrease the weight again and continue until failure. I usually do this about 3 times – 4 if I’m feeling extra pumped. This method was discovered in 1947 by Henry Atkins; editor of Body Culture magazine where it was originally called the “multi-poundage system”.

Drop sets work because different muscle fibers are engaged with dropping the weight than with using the same weight. This aids in muscle growth and also keeps your body from not plateauing which generally tends to happen to each gym-goer.

A few examples I incorporated into my leg workout last night are:

Leg Extension: 4 sets total 2 drop sets

35lbs each side: 5 reps
30lbs each side: 5 reps
25lbs each side: 5 reps

35 lbs each side: 8 reps
30 lbs each side: 7 reps
25 lbs each side: 5 reps

Squat Press: 4 sets total 2 drop sets

270lbs: 10 reps
180lbs: 15 reps
90lbs:   20 reps

270lbs: 10 reps
180lbs: 15 reps
90lbs:   25 reps

“Free Motion” Squat: 5 reps 2 drop sets

120lbs: 10 reps
100lbs: 10 reps
90lbs:   10 reps

100lbs: 10 reps
90lbs:   10 reps
80lbs:   10 reps


By the end of the workout, I could barely climb the stairs needed to exit the building. On top of that, I did my usual squats, deadlifts, dumbbell deadlifts, stationary lunges & lying leg curls.

So experiment with drop sets using different exercises and weights and see what they do for you.
Also, don’t sacrifice weight for form!

 

 

 

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