"Are you afraid of a bit of hard work?, there are plenty of variations of drop sets, doing this type of workout is a sure fire way of testing you in the gym & gaining lean muscle (hypertrophy). By stripping off weight and continuing the set, you cumulatively recruit more and more "reserve" muscle fibers".
In the video my client is doing a “controlled x 5 descending drop set with reduced rest time" Julian's one rep maximum lift on the bench press is 111kg/ 244lbs. His Body weight is 70kg so 158% body to weight ratio lift is awesome!.
How do you match up to these stats?.
In my experience of Personal training desk bound city type of clients, they can on average lift 70% - 110% (males) of body weight to lift ratio & around 40% - 90% (females) of body weight to lift ratio)
*We take 70-75% of that lift & giving him 5 drop sets including the bar (open chain exercise) Finishing off with 1x set of 10 press ups on the floor (closed chain exercise)
6 full sets in total.
*80kg would be 72.% of his "One rep maximum lift"
*So that's 4x 5kg + 4x 2.5kg on each side + 20kg Bar makes 80kg. We are going to do 10 repetitions descending drops (taking off 15kg in total, that’s 5kg+2.5kg each side, so a reduction of 18.75% each set) also 5 seconds recovery off each set.
1) 80kg. 20 seconds rest
2) 65kg. 15 seconds rest
3) 50kg. 10 seconds rest
4) 35kg 5 seconds rest
5) Bar (20kg). Strip quick as you can, no rest
6) press up 20 seconds rest
Drop sets hit the "stubborn" muscle fibers "deep down," causing growth that normally couldn't be achieved by stopping after a single set of six to twelve.
You can do this with lots of other equipment & different muscle groups but train when the gym isn't crowded so you have say a Dumbbell rack to yourself.
Drop setting isn't practical in a crowded gym, nor is it proper gym etiquette to hog three or four sets of dumbbells all to yourself for 15 minutes .
Interestingly when it comes to the use of intensity techniques and training past failure, there is a pain threshold you have to break through. Not everyone responds well to this, one thing is certain you will want to do this kind of workout again
Like to do some Personal Training with a difference? start training with myself at the Andaz health club Liverpool st, just drop me an email me at firstname.lastname@example.org
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