A little bit about bodybuilding. Drop-set

For a long time of development, bodybuilding received a lot of different techniques, but the best of them is considered a drop-set. What is a drop-set? In this article, we will discuss this concept in more detail. Some exercises and schemes will also be given, tips for beginners will be given.

General information

Why did they start using this technique in bodybuilding? When did this method come about? The drop-set, in fact, is a technique by which the exercise is done before full or partial exhaustion, after which you drop a small amount of weight and continue to implement approaches with less weight. It is he who stimulates muscle growth quite differently. This method was first discovered by journalist and editor of the publication "Culture of the body" Henry Atkinson in the distant 1947th. Right after that the reception began to be called differently. For example, "decreasing set", "triple drop-set" and "strip-set".

Tasks

Because the bodybuilder's goal is only to "beautify" himself, but not to develop efficiency and productivity, he is called a unique athlete. That's why bodybuilders are very fond of drop sets. Thanks to them, the muscles grow very quickly. Football players, sprinters and other athletes never use the drop-set. This is due to the fact that this technique does not develop strength, power and speed. But if your goal is a set of pure mass, then the drop-set will suit you perfectly!

How does the technique work?

So, let's imagine that you perform a "bicep lifting" with a mass of 40 kilograms on the rod. You have repeated it 10 times, but the last time was quite difficult. The next one was even harder, even with the use of a cheating. And the limit for you was the 12th. And no matter how hard you try, you do not perform the 13th repetition. You have reached the point of your refusal, but if you take away a quarter of the weight, then you can continue. If you physically can not do more than 12 repetitions of normal weight, do not think that this is an absolute failure. This is called a "positive failure", and your body is ready to continue working, but with less weight. All because the usual approach, which is performed before exhaustion, does not activate all the muscle fibers. Only those that are needed for the desired weight, a certain number of times work. If you reduce the number of kilograms and continue the exercises, you use other, additional muscle fibers. Drop-set promotes the activation of "stubborn" muscle fibers, causes growth, which will not be achieved due to the usual exercises of 6-12 repetitions.

Exercises with the use of the rod

Arnold Schwarzenegger himself used a drop-set on the biceps. But this technique can be used in any other exercises, where the bar will be used. For example, you can use drop sets on the shoulders. The only condition for this method is that you will need to remove the discs after reaching the critical point. Imagine that you, when doing a bench press with 50 kilograms, reach the point of failure already by 10 repetitions. Decreasing the weight by 20% and getting 5 kg from each side, you continued training until the next failure. After that, again reduce kilograms by 20% (remember that the weight you reduce should be the same) and move to the last failure. So you will reach a 30-kilogram weight. The bottom line is that before performing the exercises, you need to select the discs if you are going to use the drop-set. Do not take two 15-kilogram, it is better to take three to 5 kg, in order to timely reduce the weight.

Method of reducing weight in half, or 6-20

This drop-set on the mass will allow you to perform two different repetitions. They will influence their muscles in their own way. This will promote the development of muscle mass, as well as incredible pumping. To begin, you will need to select a weight with which you do not master more than 6 repetitions. Having made them, you should reduce the number of kilograms twice and make 20 repetitions. This drop-set differs from the others in that here the reduction occurs only once. And in other cases - twice per approach. In this case, 3 different weights are used.

Strengthened methods

If the drop-set is the best intensive technique in bodybuilding, then the question arises about what goes after it. Next, there is an intensive training. In second place are super sets. And there is nothing better than to combine two effective methods. In the end, we get the drop-superset technique. How should I do the exercises? For example, take a side lift of dumbbells and press dumbbells in a sitting position. It starts with 8-12 repetitions. In this case, you need to use the maximum weight. Later, you should quickly go to dumbbells. Their weight should be less than used normally. Between exercises do not need to rest. When performing the main task - just to reduce weight during the approach. This technique is very intense, so when performing it, be careful. You should soberly assess your strength and abilities of the body.

Conclusion

It should be said that such techniques are quite popular with bodybuilders. They allow us to achieve our goals within a relatively short time. For example, the standard training consists of 9-12 repetitions per muscle group, but using the drop set, the athlete does only 6. But this does not exactly mean that he facilitates his program and worsens his results. If you can activate all the muscles with a small number of repetitions, but doing it a little wrong, then this is quite good. Absolutely every exercise gives fatigue. But the muscles that are tired, still get the maximum load, because less weight is proportional to the past, which was more, and you raised it, being fresh and full of energy.