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Gain Greater Mass With Drop Sets

Drop sets are a technique for achieving muscle growth by fatiguing muscles through reducing weight and continuing reps until failure. They involve performing a set with a weight until failure, then immediately reducing the weight and doing more reps to failure, and continuing to strip weight until exhaustion. This recruits more muscle fibers than a single set and helps muscles grow more than staying at one weight. Popular variations include running the rack with dumbbells by moving down racks of weights, and plate stripping with a barbell where a partner removes weight plates between sets. Both aim to push muscles to failure through multiple dropped sets with no rest in between.

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181 views3 pages

Gain Greater Mass With Drop Sets

Drop sets are a technique for achieving muscle growth by fatiguing muscles through reducing weight and continuing reps until failure. They involve performing a set with a weight until failure, then immediately reducing the weight and doing more reps to failure, and continuing to strip weight until exhaustion. This recruits more muscle fibers than a single set and helps muscles grow more than staying at one weight. Popular variations include running the rack with dumbbells by moving down racks of weights, and plate stripping with a barbell where a partner removes weight plates between sets. Both aim to push muscles to failure through multiple dropped sets with no rest in between.

Uploaded by

Anuj
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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GAIN GREATER MASS WITH DROP

SETS
Achieve more muscle growth with this
proven lifting approach.

BY MEHMET EDIP  

Drop sets are a great way to  as they are a quick and easy way to
increase blood flow into the muscles, get the heart pumping and
most importantly, fatiguing the muscles to ensure muscle
hypertrophy.

WHAT ARE DROP SETS?


Drop sets are essentially a  where you perform an exercise and
then drop (reduce) the weight and continue for more reps until you
reach failure. Called the "multi-poundage system", this method was
discovered in 1947 by Henry Atkins, who was the editor of Body
Culture magazine.

The reason why drop sets work is that in any given set you are only
recruiting a certain amount of muscle fibers. By then stripping the
weight down and going lighter you recruit different muscle fibers,
which should help the muscles achieve growth that couldn’t be
achieved by sticking with the same weight.

SEE ALSO: 

There are numerous variations of drop sets. Two of the more


popular variations include:

1) RUNNING THE RACK:


This technique is performed when using dumbbells. Once you reach
failure with a certain dumbbell weight, pick up a lighter weight off
the rack and perform as many reps as possible. Continue down the
rack until failure.
Sample routine using Running the Rack with Alternating Dumbbell
Curls:

 Set 1:  – chose a weight you'd fail at 4-6 reps


 Set 2:  – reduce weight by 5lbs. 8-10 reps
 Set 3:  – reduce weight by 5lbs. 10-12 reps
 Set 4:  – reduce weight by 5lbs. 12-15 reps
 Set 5:  – reduce weight by 5/10lbs. 15-20 reps

Rules: 1st set should be heaviest. No rest in between drops sets.


"Walk down the rack" selecting weights.

2) PLATE STRIPPING
When using a barbell, plates are stripped from each side until you
can no longer perform reps with the given weight. Ideally, you want
to have a training partner who can strip the weights for you, so you
can maintain your position.

Your training partner can quickly pull a plate off each side of the bar
when you can no longer do reps with a given weight. He/she can
continue to strip away plates, up to two or three times, until you
reach a point very close to total muscular exhaustion.

Sample routine using Plate Stripping with the Flat Bench Press:

 Set 1:  – chose a weight you'd fail at 4-6 reps


 Set 2:  – strip weight by 10lbs: 8-10 reps
 Set 3:  – strip weight by 10lbs 10-12 reps
 Set 4:  – strip weight by 10lbs 12-15 reps
 Set 5:  – strip weight by 20lbs 15-20 reps

Rules: 1st set should be heaviest. No rest in between drops. Ensure


training partner strips weights for you.
Link:- https://www.muscleandfitness.com/workouts/workout-routines/gain-greater-mass-drop-sets

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