Happy New Year! Is getting fit your New Year’s resolution? Great! Then this is a helpful post. Short circuits, CrossFit, boot camps, or high intensity workouts are effective. There is one constant. Lifting weights. Let’s examine a “new” way to get fit. Drop sets.
New Year’s Resolution with Drop Sets
Henry Atkins invented the idea of drop sets in 1947. Drop sets implement a load reduction after lifting weight to failure. Lifting to failure means reaching your repetition maximum. Also there is very little rest between sets. Less than 2 minutes. I recommend strict, machine and mechanical advantage drop sets.
Strict Drop Set
A strict drop set implements a predetermined number of repetitions. For example, 3 sets of 8 repetitions. For the first set, choose a weight that you’d fail to lift on the 7th or 8th rep. Furthermore, drop the second and third set weight approximately 10 percent. As a result, drop a 50 lb weight to 45 lbs and 40 lbs respectively.
Machine Drop Set
Weight machines are frowned upon because it’s not dynamic. Using a machine for a drop set is great because it’s safe. Drop set require lifting to failure, so there is a level of risk for injury using free weights. Start with a heavy lbs setting, and perform as many reps as possible to failure. Drop the lbs setting. Lift to failure. Repeat for the last set.
Mechanical Advantage Drop Set
The mechanical advantage drop set focuses of one muscle group, yet the lifts get progressively easier. Let me explain. For example, we review a pull up. The toughest pull up position is a wide grip pull up. On the next set, take a “mechanical advantage” by moving to a close grip pull up. A close hand grip will recruit more muscle therefore an advantage is achieved. The last set is a chin up. The easiest of the three. A variety of lifts can implement the mechanical advantage.
In conclusion, implement drop sets as part of your workout. I don’t recommend doing a workout strictly with drops sets. Most of all drop sets reduce workout time and add variety. Both of which sustain a New Year’s resolution.
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