Hey all! Happy [Fitness] Friday – I’m going to be bringing more fitness related posts, especially with the soon launch of my online training KaseyArena.com (head there to sign up for announcements!).
Today we’re chatting about Drop Sets – have you ever incorporated them into your training?
Drop sets are said to be one of the best higher-intensity weight lifting techniques. Why do I love them? Well, it not only keeps my heart rate pumping until the end of my set – but it also truly (insert my Arnold voice here) pumps the muscle up that you are using.
By definition, a drop set is the simple technique where you perform a set of any exercise to failure or just short of failure, then drop the weight amount you are using and continue for more repetitions with the lighter weight you choose.
Say for example, you do what I did in the video below – a simple shoulder press.
You start using a 25lb dumbbell and go until you can’t anymore; sometimes sacrificing form in order to get that “last rep” where in turn, you can drop the weight down to say a 15lb dumbbell to continue the movement, with proper form, until you cannot any longer.
This keeps the blood pumpin’ to that muscle group for a longer period of time which can result in getting some more bang for your buck in the muscle growth department.
By completing a drop set, you are recruiting more muscle fibers which normally wouldn’t have been recruited just by stopping after a set of 8-12 repititions. It’s almost like hitting the deep muscles of that group & saying, “hey! welcome to the party!”
I love using drop-sets on ALL body parts.
Squats for example – start with a more challenging weight and then drop the weight or continue to air squats to burn out those deep muscle fibers.
Chest press & tricep pull downs are also GREAT for drop-sets to really feel the burn.
So next time you’re in the gym, hit that last rep & then drop the weight down until you can’t anymore. You will LOVE the challenge & the good burn you feel in those muscles!
Have a great start to your weekend & be true to you,