Drop Sets

One way to switch up your regular weight training routine would be to incorporate “Drop Sets” into your exercises. This means splitting up your repetitions as follows:

 

For example: Bicep Curls:
Perform 8-10 reps at a heavy weight and slow momentum
Then, Perform 12-15 reps fast pace at a lighter weight as fast as you can
This helps work the muscle and accelerates the blood flow into the muscle to help it develop and grow efficiently.
Also originally known as the “multi-poundage system,” this technique has gone by many different names including, triple-drops, down the rack, strip sets, stripping technique, breakdowns, and descending sets. Everybody may use all or one of these terms so get familiar!!
Drop sets also allow you to recruit to certain muscle fibers and then stripping the weight allows you to reach different muscle fibers which also enhances muscle growth and development that a heavier/lighter weight cannot reach. Try this method of drop sets, “Running the rack” with an exercise you like. Get ready to feel the burn!!!

Set 1:  – chose a weight you’d fail at 4-6 reps.

Set 2:  – reduce weight by 5lbs. 8-10 reps

Set 3:  – reduce weight by 5lbs. 10-12 reps

Set 4:  – reduce weight by 5lbs. 12-15 reps

Set 5:  – reduce weight by 5/10lbs. 15-20 reps

 

Rules: 1st set should be heaviest. No rest in between drops sets. “Walk down the rack” selecting weights.