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If you want to maximize your muscle-building potential, Maximize Muscle Mass with Drop Sets. You must work to activate every muscle group in a single set. Drop setting is one of the best ways of achieving this. By integrating drop settings into your regular program and mixing it with proper nutrition, you will be able to put on the size you yearn for. The aesthetic benefits of drop setting are endless. However, without properly understanding the mechanics behind drop settings, you can be led astray and become a victim of over-training and even injury. Neither case will help with muscle growth. Regardless, with a little information and direction, you will be drop setting your way to maximized muscle mass in no time. So here are some FAQ to get you on the right track.
Most popular among bodybuilders and those looking to create symmetry in their physique, drop setting (also known as break downs, strip sets and descending sets) is the practice of working to or just short of muscular exhaustion with a single weight, then stripping off between 10 to 30% of the weight to complete more reps. Compared to straight sets that only combat the first layer of fibres, preventing you from reaching maximal growth potential, drop sets work to activate the deepest muscle fibers, leading to maximum lean body mass. This technique is very effective in inducing hypertrophy, but is not conducive to speed, strength or power. As such, you will rarely see football players or similar athletes training with such sets.
In a straight set (8 to 12 reps with one weight), you do not hit all muscle fibers, only the number of fiber required to lift a specific weight for a specific number of reps. By adding a drop set and stripping off 10 to 30 % of the weight and continuing the set, however, you begin to recruit reserve fibers. In doing so, you are hitting stubborn muscle fibers. The primary focus of drop setting, therefore, is to shock the muscle by adding stress to a standard set. This added stress induces hypertrophy within the muscle amplifying muscle growth.
KEEP YOUR GOALS IN MIND WHEN DECIDING HOW TO PERFORM YOUR DROP SETS.
A typical drop set focuses on hypertrophy by dropping the weight by 10 to 30% following the completion of 8 to 10 reps. Once the weight is dropped, you will complete another 6 to 10 lifts. Also known as tight drop sets. This is a perfect way to add those much-desired inches to any body part with lean body mass. But what if you want to be big and strong? Well, no problem. Power Drop Sets, also known as Low Rep Drop Sets, are a way to develop size and strength at the same time. In these sets, you will keep your rep range within the strength rep range (4-6 reps).
Working outside of the hypertrophy range on the second part of your set can help you. The 50% drop sets, also known as Wide Drop Sets, allow you to build size and increase your endurance as you activate your muscle systems. This is done by decreasing your load by 50% and working with 6 and 20 reps per drop set.
“THERE ARE NO SHORTCUTS—EVERYTHING IS REPS, REPS, REPS.” ARNOLD
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