Drop set (bodybuilding)

The approach to reducing resistance during training was described in 1947 by Henry Atkins , editor of the Body Culture magazine, who called it the “ multi-poundage system ” ^{[ 2] [3] [~ 1]} .

In the 1980s, drop sets became part of the Joe Weider system ^[2] .

In a normal set, when performing the exercise “ lifting the barbell to the biceps ”, the lifting weight starts, for example, with 20 kg of a dumbbell, the maximum number of repetitions is performed without significant damage to the form of exercise (projectile trajectory). Then 20 kg of weight will be used to the limit. For the drop set, it would be possible to continue the “pyramid” down as many times as the athlete wants, but usually no more than two or three different weights are used, for example: 25, 20, 15 kg.

There are many uses for the concept of the drop set method. One way is to make a certain number of repetitions with different weights (without having to reach the point of muscle failure) with an increase in the number of repetitions each time the weight decreases. The amount or percentage of weight reduced at each step is also one of the ways to perform a drop set.

Drop Set Options:

• triple - a drop set of three mini-sets, each subsequent one with less weight;
• quadruple - a drop set of four mini-sets, each subsequent one with less weight;
• progressive - a sequence of a warm-up set, a regular set, a triple drop set and a quarter drop set;
• the reverse is a set of three mini-sets, each subsequent one with more weight and less repetition, for example: 10, 8, 5, 3 and 1 construction;
• drop superset - a quarter drop set, each of the mini-sets is a superset (a set in which different exercises are performed on one muscle group, for example, bench press at the angle of the bar and push-ups from the bars).

No matter how easy it seems to perform a drop set, usually no more than one or two sets are performed on a separate muscle group during training. The drop set is not used as a long-term regimen, its goal is to "shock" the muscles, create serious short-term muscle stress, thereby causing additional hypertrophy . Drop set is not used by athletes whose main goal is endurance , and not an increase in muscle mass.

• 1PM
• Repetition (bodybuilding)

Footnotes

1. ↑ Arnold Schwarzenegger. "The New Encyclopedia of Modern Bodybuilding . "

Sources

1. ↑ Kanevsky Edward. Fitness slang for beginners v.2: drop-set, rest-pause and not only (Russian) ( HTML ). www.m24.ru. Moscow 24 (10/10/2018). Date of treatment August 5, 2019.
2. ↑ ^{1 2} Josh Bryant. What Makes Dropsets So Good, But So Nasty? (English) ( HTML ). www.bodybuilding.com (19.4.2019). Date of treatment August 5, 2019.
3. ↑ The Tight Tan Slacks of Dezso Ban: The Atkin Multi-Poundage System - Henry J. Atkin (English) ( HTML ) (16 January 2012). Date of treatment August 5, 2019.

• Arnold Schwarzenegger , Bill Dobbins . “The Stripping Method” // “ The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis. ” = “The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis.” - il., Rev. - New York : " Simon and Schuster ", 2012. - 832 p. - ISBN 1451697139 . - ISBN 9781451697131 .

• Drop sets (English) ( HTML ) (inaccessible link) . www.abcbodybuilding.com . Date of treatment August 5, 2019. Archived May 19, 2007.
• Mehmet Edip. HOW USING DROP SETS IN YOUR TRAINING CAN GET YOU BIGGER (English) ( HTML ). Muscle & Fitness (11/05/2012). Date of treatment August 5, 2019.
• Trevor Thieme. How to Use Drop Sets for More Muscle Gains ( HTML ). www.menshealth.com . Men's Health (4/4/2019). Date of treatment August 5, 2019.
• Jeremy Ethier. Drop Sets vs Normal Sets for Muscle Growth: Which Is Best? (English) ( HTML ). www.builtwithscience.com (10.28.2018). Date of treatment August 5, 2019.
• Tom Venuto. THE ULTIMATE GUIDE TO DROPSETS: HOW TO USE THE BEST HIGH INTENSITY TECHNIQUES OF ALL TIME (English) ( HTML ). www.simplyshredded.com (12.6.2016). Date of treatment August 5, 2019.
• Drop Sets - What are Drop Sets and How do They Work? Complete Guide 2019 (English) ( HTML ). www.emerging-athlete.com (5.3.2019). Date of treatment August 5, 2019.