There’s nothing more frustrating than setting training goals without a cable machine drop set and despite your best efforts not being able to reach them, no matter how hard you try. Studies have found that untrained muscle responds faster to workouts than trained muscle, meaning that when you start on your fitness journey, you gain strength and muscle mass much quicker than an experienced lifter. After a time, these gains will start to decline. But don’t panic. You don’t have to give in to a plateau. You just need to mix up your training program by introducing fatigue-inducing workouts like cable machine drop set, to jumpstart your muscle growth. Keep reading to find out all you need to know about cable machine drop set. From what they are, to how to incorporate them, and even how you can complement your new routine to maximize your gains, we’ve got all the information you need to get back on track.
The Science of Weightlifting: How Do You Maximize Muscle Gain?Many assume that if they head to the gym regularly and lift the heaviest weight they can get their hands-on, they’ll naturally get the jacked. But science says it’s more complex. Muscles grow when they’re continuously challenged. The muscular challenge is created in two ways, the first is by increasing the load (aka lifting heavier) and the second is by introducing more resistance. This is known as muscle hypertrophy. Muscle hypertrophy occurs when the fibers of the muscles are damaged and have to repair themselves. During this healing process, the body fuses damaged fibers together, which then increases the mass and size of the muscle itself. Hormones such as testosterone and dietary factors, like the amount of protein in your diet, can also affect how quickly your muscles grow and repair. When we reach a plateau or a point in our training where our body is no longer dealing with an increased load, muscular hypertrophy is reduced. Hence why you see less physical changes in your body with time. To restart our gains, we need to shock our muscles into working harder and the rest of this article is dedicated to giving you the tools to do exactly that!
What are Drop sets?Strength and resistance based training plans help the body release growth hormones and stimulate testosterone release, all while improving the muscles’ receptivity to testosterone. Drop sets support this process by forcing your muscles to work overtime, progressively overloading them until the body is forced to recover. During a drop set, you complete a set exercise multiple times until you reach the point of failure. You begin with the heaviest weight you can lift to failure, then drop it down, with no rest in between, until no further reps can be completed. It’s a tried and tested approach to bodybuilding that’s been around since the 1940s when Henry Atkins first introduced the concept. Dropsets work because they recruit multiple muscle fibers. Each time you reduce the weight, new fibers are required to support the load and this achieves rates of growth that completing sets with a single weight cannot.
Benefits of Drop set include:
- Increasing training volume and metabolic stress, which create muscle growth.
- Increases blood flow and cardiovascular activity
- Fatigues the muscles to ensure hypertrophy.
How to Structure A Workout Incorporating Drop setIf you’re working through a plateau, start by adding two dropset workouts into your weekly routine and build up from there. Dropsets are a high-intensity exercise so target one or two muscle groups per workout and only perform one or two exercises. Doing more could result in overtraining and injury. The structure of your drop set workout is simple:
- Choose a weight that you can only lift for ten reps before your technical form slips
- Complete the set
- Reduce the weight by 20% and repeat until technical failure again.
- Repeat until you can no longer lift or for a maximum of four sets.
The Advantages of Cable Machine Drop setCable machines are ideal for drop set because you can quickly reduce the weight by pulling out the pin and taking it down a notch. It’s much faster than wasting time stripping plates from bars or racking dumbbells, and since speed is of the essence, this is a major advantage. Plus, cable machines are the most versatile piece of equipment in the gym, so you can complete a full-body workout without needing to hang around for free machines or weights. Here are the main advantages of cable machine drop set:
- Quick to adjust weight, reduces the time between sets
- Works multiple muscle groups including glutes, chest, abs, chest, shoulders, and abs
- No stripping plates or racking dumbbells
- Controlled resistance – ideal for beginners to avoid injury
- Perfect for home gyms
- Exercises can be completed safely without a spotter