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This
entails
doing
a set
to failure
with a
weight
then immediately
doing
another
set to
failure
with a
lighter
weight.
If you are doing
laterals for
your shoulders,
start with a
weight you can
get six reps
for, then pick
up the next
lightest set
of dumbells
and go again.
Repeat this
procedure until
you get to the
lightest dumbells
that you wish
to use.
Do the first
set with the
strongest variation
of an exercise
(e.g. decline
bench press)
and go for power.
Do the second
drop with the
next strongest
variation (e.g.
flat bench press)
and go for feeling
the muscle.
Do the third
drop with the
weakest variation
(e.g. incline
bench press)
and use very
strict form.
You can also
do that backwards
and start with
the weakest
variation first. This
type of
triple
drop set
works
three
different
ways. Note:
Plate loaded
machines are
very useful
for drop sets
as there are
no pins used
and the weight
can be changed
anywhere in
the movement
without losing
any tension
and without
disturbing the
set. A partner
is required
to effectively
use this type
of drop setting.
This
is an
advanced
technique
that allows
you to
get more
reps with
the same
weight. With
this technique
you can
take a
weight
you can
only do
for three
reps and
do a set
of six
or more
reps with
it. This
technique works
very well for
high rep training
as well when
lactic acid
burn forces
you to stop.
Do a set of
calf raises
until you can't
take the pain,
rest for a few
seconds and
shake out your
legs to allow
the lactic acid
to be cleared
somewhat, then
do more reps
until you seize
up again. Shake
it out and continue.
This allows
you to push
to muscular
failure instead
of lactic acid
failure. This
is a good way
to train if
time is limited.
Supersetting
involves doing
two exercises
with no rest
in between.
There are a
number of different
types of supersets.
This is the
most common
type. Do two
different exercises
that work the
same bodypart,
e.g. incline
curls then barbell
curls.
This is essentially
pre-exhaust
supersetting.
Do a set of
an isolation
exercise then
a set of a compound
exercise, e.g.
flyes then bench
press.
Do a set
of an
exercise
for one
bodypart
then immediately
do a set
of an
exercise
for the
antagonistic
bodypart,
e.g. barbell
curls
then tricep
pushdowns.
Do
an upper body
exercise then
a lower body
exercise, or
vice versa,
e.g. chest then
calves. Do
two different
exercises within
a rep. Do
not superset
muscles that
assist with
the other exercise
unless you do
them second,
e.g. do not
do pushdowns
then bench press
- tricep fatigue
will limit your
bench press
work. You can,
however, do
the bench press
first then do
pushdowns. An
exception to
this is if you
are doing it
to push your
triceps further
with the assistance
of the pecs
and shoulders.
Then do triceps
first. This
would be a type
of pre-exhaust
superset.
Do several exercises
for one bodypart
in a row without
resting in between
exercises, e.g.
chin-ups, seated
rows, straight
arm lat pushdowns,
then pull downs.
You can do the
same exercise
more than once
within the giant
set as well.
Try doing the
exercises in
the order of
midrange, stretch
then contracted
position for
a huge pump.
Use variations
of the same
exercise starting
with the weakest
version and
going to the
strongest, using
the same weight.
An example is
wide grip pulldowns
to reverse close
grip pulldowns
to regular close
grip pulldowns.
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