Accumulation Methods - Mechanical drop set
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- เผยแพร่เมื่อ 12 มิ.ย. 2019
- Using the isometric hold at the end of the regular set is helpful because you can still hold a weight that you can no longer move. This is also helpful in improving mind-muscle connection but also has many other advantages, which Chris explains in this video.
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You're an inspiration to everyone that's handicapped that wants to be a trainer
side db lateral, overhead db press, db wide upright row
Just to confirm, the variations should be on the selected exercise correct, not multiple exercises!? {In order to be called a Mechanical Drop Set} How would you categorize this method, as a component of a ~ 4X3 Upper/Lower alternating Strength Circuit: 6 Total Circuits ( 4 Stations X 3 Stations Up/Low)
Note: I've been using a reverse rep concept (pre-loading ~ soft tissue damage from Stick Work i.e. Hockey) for a few months to help with that and it actually increases my performance on the bigger lifts of the circuit. I also am a 2A Dominant with equal secondary scores in 1B and 3...took the test twice! I have trained for density for a long time, have an incredible work capacity, and have been a semi-pro Roller Hockey player for 20 years, amateur Ice player, as well as a close to elite level of Mt Biking the last 10 years. (Oh and a scratch Golfer not that it matters lol)
I've been doing these workouts as a Push/Pull total body split 2X's per week for 8 weeks now, and my other 2 workouts in that same week have a different feel, technique , and methodology. And obviously less taxing especially in a Neural sense with more of a focus on recovery / muscular components the day after a game from the previous night.....the 2 MAIN workouts are executed on the 2 most {Recovered} days in a given week!
UPPER PULL CIRCUIT: 30 sec Rest intervals w a Carry and Core exercise to conclude with 2 mins rest before start of Lower Circuit
A1. Unilateral Cable Preacher Curls ~ 12 Reps slow tempo and 3 sec squeeze on last rep (45 sec TUT)
A2. Fixed Cable Lat pull/down machine ~ 8 Reps w 5 sec eccentric (40 sec TUT)
A3. Landmine Barbell Row Unilateral ~ 5 Reps Ramping Sets [3/4 WARM UP SETS RAMPING TO WORK SET before workout begins]
A4. One-Arm DB Row on flat bench Full ROM ~ 3 Reps Heavy
A5. Farmers DB Carry 30 Seconds 85%
A6. Hammer Strength Crunch Machine ~ 12 Reps 125lbs (Slow tempo - Full ROM)
2 MINUTES REST
LOWER PUSH CIRCUIT: 1 min Rest Intervals with Carry and Core
B1. Unilateral Quad/Leg Extensions ~ 12 Reps tempo/contrast (60 sec TUT)
B2. Unilateral DB step ups 75% ~ 5 Reps Explosively (Weakest Jumping Leg first all reps)
B3. Barbell Lumberjack Squat ~ 5 normal Reps ramping to 3RM [3/4 WARM UP SETS RAMPING TO 1ST WORK SET before the workout begins]
B4. Farmers DB Carry 30 Seconds 85%
B5. Hammer Strength Crunch ~ 12 Reps 125 lbs ( Slow tempo - Full ROM)
REPEAT: The complex for 3 total complexes
On weeks I don't have games (usually have 2 or 3 per week) I reverse this to reflect a 4 Lower X 3 Upper format. Total time for the workout is approximately 50-65 minutes, and again my conditioning level is Elite so I actually really do move fast! And as previously mentioned this workout is only performed twice per week ( The other being the UPPER PUSH/LOWER PULL split).And before you or anyone asks, just in case you care to respond, I am an athlete so my motivation for training in general is a delicate balance of performance, lower body fat, maintaining and increasing strength , being faster and having more power, and building/increasing muscle size in my weak links.
I have also used other exercise choices in the Circuits by changing some of them every 4 weeks in the 16 week block... i.e. Walking Lunge/Goblet Squat where the Step Ups/Lumberjack Squat would be currently. I've also thought about ~Deloading~ this workout by doing a slightly different format i.e. Lower (Big compound Lift) followed by Superset 2 Upper (Push) then another Lower (BCL) followed by another Superset 2 Upper (Pull) twice per week. Essentially a Lower/Upper Alt Supersets 2X4 workout.
Any thoughts, advice, critique is very much appreciated!
Reverse curl, regular, hammer...nice
the problem with this in my training is that I will surely be lazy after the movement, and not do another supplementary movement for the muscle, because I feel I trained it all. It'll also significantly lower the reps and sets I do, and I'll feel I am not training hard enough. kind of paradoxical. but hearing the end, I guess this is not for me as I'm not natty
Please read below Comments~ FULL Story posted by myself!
then what about hany ramboi?or jay cutlet?they always advocate for high volume
Hi coach,
Could you please explain why the volume is lower on mechanical dropsets than conventional sets?
For example if you perform a mechanical dropset on delts:
1) lateral raises 3 x 10-12 reps to failure rest 10 seconds
2) front raises 3 x max reps to failure rest 10 seconds
3) shoulder press 3 x max reps to failure rest 2-3 minutes
If exercise 2 and 3 are lower in reps total volume would be lower ok but what if you manage to pump out the same reps on 2 and 3? Would the overall volume not be the same as when you're doing 3 sets of 10-12 reps of each exercise separately? It's an extended set of 3 exercises ok, but you are still doing (or trying to do) the same amount of work per exercise which brings the total up to 9 sets?
Thank you for sharing.
No 3 sets for example db shoulder press incline press than flat press let's 8 reps so it's like a triset you do all 3 exercises rest than again for 3 sets cool? Pls follow LTC Nutrition and performance I took all his courses Christian is the G.O.A.T
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