Weight Training Intensity Techniques – Drop Sets

Weight Training Intensity Techniques - Drop SetsIf you are looking to spice things up in your workout routine, or if you are looking to squeeze every last bit of effort during your workout, we have some ideas for you! First and foremost, We’ll start with a personal favorite – dropsets. Dropsets are essentially doing your regular set, then when you can’t do another solid rep by yourself, drop the weight about 10-20% and continue doing more reps. You can call this one “wringing out a towel” because you are exhausting the muscle for every last drop it’s got.

There are differing opinions on when to use dropsets. You can use them on the last set of your last exercise for a body part; you can use them on the last set of each exercise; some even go so far as to use them on each set. We wouldn’t recommend doing that. It is too taxing on your Central Nervous System (CNS) and your recovery will be limited set to set – especially as a natural athlete.

It is a good idea  to use them on the last set of each exercise. Some might say that even this is too often to use dropsets. However, this is what we have found that works best after many years of trial and error. Below is an example of a great workout and how to incorporated dropsets.

Dropsets Back Workout:
– Wide-grip Pulldowns – 3 sets of 8-12 reps with a dropset on the last set
– Reverse Grip Bent Barbell Rows – 3 sets of 8-12 reps with a dropset on the last set
– Close-grip Pulldowns – 3 sets of 10-12 reps with a dropset on the last set
– One-arm Dumbbell Row – 3 sets of 8-12 reps with a dropset on the last set

One last thing…don’t limit yourself when doing dropsets. On the last exercise of the day, go ahead and try even doing double- and triple-dropsets. If you think regular dropsets are hard, try those. Oh, but before you do, you may want to make a preemptive appointment with a massage therapist. You’re probably going to need one the next day after that workout!

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