drop and supersets, what do you so

[BigboyAl]

Anyone find a particular superset or drop set very effective.

I usually do 2 types of drop/supersets. 3x5/10/20 dropping the weight by half for each rep range. I give myself a 10-20sec rest, basically catch my breath.

Example: incline bench: 5reps 225lbs (15sec rest), 10reps 125lbs (15sec rest), incline db’s 20reps 60lbs.I will do this entire cycle 3 times.

The other scheme I do is triple drop sets. Say Dips body weight
for 20reps, 15sec rest, then maybe 12reps, 15sec rest then 7reps. I will also do this entire cycle 3 times.


I wanted to try different types. I know some guys who do leg curls for 2sets for 50 reps each, then jump to squat for 2 sets of 50 reps…

 

[Acela]

i have found this to be effective when i do arms (bi's & tri's). my gym has the straight & EZ bars loaded up in increments of 10 lbs

straight bar curls, 80 lbs for say 10 reps
incline nose breakers, EZ bar , 90 lbs 10 reps
straight bar, 60 lbs to failure (maybe 8-10 reps)
incline nose breakers, 70lbs to failure (again, 8-10 reps)
straight bar, 40lbs to failure (maybe 6 reps)
incline nosebreakers 50 lbs to failure (maybe 6)

no rest at all. i am usually fried at this point with very limited ROM after so i do this to end an arm workout.

i haven't tried this scheme with larger opposing muscle groups yet but i have found this effective with arms, incorporating it maybe every 4th arm workout. i just do it to shock the muscles in a different way

 

[holy ghost]

nice topics wrong forum

 

[OMEGA]

for Drop sets you better be REALLY WARMED up

and your mind better be on point when doing the movements

 

[Pat_McCrotch]

hey omega how is your book coming along?

 

[OMEGA]

Mini E-book

well thanks for asking

it mostly notes right now
but it seems to be flowing logically

it may take longer but it WILL be done.

 

[BigboyAl]

this is the right forum... the other forum all they talk about is 5x5..most are newbs lifting 225 max bench that think because 5x5 worked alittle that its the only routine around...

most bodybuilding peeps do super or drop sets..and mix things up

drop and super sets really fatigue me.. i do 3 weeks cycle then take a week off or take it easy that 4th week..

 

[Cauliflower Ear]

i like drop sets better than super sets..i find that when i burn out on the drop...and it is the same motion again...i really get torn up...but i do super sets as well....drops sets just get me gnarlier

 

[samoth]

this is the right forum...

No, this is the anabolic forum. You're looking for the training forum.

 

[Tweakle]

most are newbs lifting 225 max bench

sounds like the A A S forum to me. How much primo & unleashed would it take to build such massive raw strength?

 

[timtim]

sounds like the A A S forum to me. How much Primobolan - methenolone - & unleashed would it take to build such massive raw strength?

dude, 1g of primo for 16 weeks and ill be national level.

 

[Hybridtheory2o]

I enjoy drop sets. Sometimes ill do triple drop sets but i have found them to shock my arms and I also have yet to try them on larger muscle groups but like omega said you BETTER be warmed up and your mind BETTER be in it to win it and on point.