Drop sets Flashcards
1
Q
Training aim?
A
Hypertrophy
2
Q
How?
A
Using a greater volume of weight over a shorter period of time
3
Q
Benefit?
A
In hypertrophy range we primarily use type 2 muscle fibres, however type 1 muscle fibres still have some energy left to use so drop sets help to fatigue both type 1 and type 2 fibres
4
Q
Exercise?
A
Machine chest press
5
Q
Who?
A
Intermediate / advanced
6
Q
Notes?
A
Always performed on last working set
3 x 12 normal sets
then on the last rep of last set, immediately drop weight, perform AMRAP until concentric failure, do this again 2 more times for a total of 3 drop sets with no rest inbetween
reduce weight by 5-10% upper body and 10-20% lower body
best suited for cable machines, pull pin stacks and dumbells
