M4:D36 (D336) Increase Intensity With Drop Sets

  

What's on my mind today?

You are at the gym and you are determined to lift with maximum intensity.  You approach the dumbbell rack to do a set of curls.  How can you make this the most intense set of curls ever?  Simple, follow the drop set plan.

A drop set is when you take your exercise to the point of momentary failure, switch to a lighter weight and take that to the point of momentary failure and continue on down to the lowest weight.  When using dumbbells this can be a set number of drops as determined by you before you begin.  When using a barbell it ends when the bar is empty.

So you decide to make the curls more intense by using drop sets.  You know that you can curl 30 pound dumbbells for 12 repetitions.  You grab a pair of 30's and put them on the ground.  Next you grab 25's, 20's, 15's, 10's and 5's.  You line them all up on the floor so they are in order by weight from highest to lowest.

You step up to the 30's and you begin your set.  You get to 13 reps and you fail.  You immediately put down the 30's and immediately pick up the 25's and begin working again.  You continue this until you have gone to failure at every single weight level.  Only do one set like this in your bicep workout, but it will be a set that makes the entire workout extremely intense.

Another approach to drop sets is to have 2 weights you want to work with.  In the example of the curls, perhaps you'd have 30's and 20's lined up.  You would take the 30's to complete failure, set them down and immediately take the 20's to complete failure. 

Working out with drop sets is a sure fire way to increase the intensity of your workouts.  Whatever body part is subjected to this method will be screaming and on fire by the time you are done.  You will spur on growth like non other.  In addition, drop sets are a great way to get over a plateau in your training.  I personally enjoy using this technique on lat pull downs, curls, bench press, overhead press and many other exercises.  Give it a try and let me know your thoughts.

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Find out what I'm doing to my body!

Today was an interval cardio session on the elliptical machine.  30 straight minutes of gut wrenching work.  I am starting to reconsider my cardio schedule as I move forward.  I have something planned that I will reveal this weekend that might cause me to change my approach. 
 
Exercise the brain with the Thought of the Day!

"One can pay back the loan of gold, but one dies forever in debt to those who are kind." Malayan Proverb
 
Get a discussion started by answering the question!

Have you used drop sets before and what was your experience using them?  Comment this post to answer the question. 
 
 
PIC

Mission 2, Day 36: Reflection time on a rest day

Until tomorrow...GET BACK TO LIFTING!

Posted by Michael Mahony at 9/25/2008 8:47 PM
Categories: Nutrition, Old Missions
 
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  • 9/27/2008 9:04 AM Lynda wrote:
    Hey Michael, now THAT is the way to teach. I learned exactly what you meant by doing the Drop Sets...thanx for an excellent explanation so that *all* of us can learn.
    Lynda
    Reply to this
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