Drop sets..

[macrophage69alpha]

btw- go heavy or go home

 

[Vascular Freak]

I don't really like drop sets myself, I have found the best way to increase intensity is with rest-pause sets. This way you are sticking with heavy weight, and are only hitting fast twitch fibers.

I normally use a weight which will allow me to fail at 7 reps or so, then rest for 5-10 secs, and power up 1-3 more reps. Unless your doing shoulders, or biceps I feel that drop sets give you a "soft" "stringy" look rather than the dense, vascular look that is achieved by rest-pause sets. Try them.......stay heavy, go hard, leave sore!

 

[B0ARDIN087]

anyone incorporate them in their 5x5 routine?

doing drop sets on a 5x5 is probably one of the worst things you can do, it completley violates what 5x5 is about.

 

[pitbullrocco]

doing drop sets on a 5x5 is probably one of the worst things you can do, it completley violates what 5x5 is about.

nah, are you serious? you can't be. i don't believe it. really? you promise? you got links to scientific studies.

jesus h. i can't believe any even replied to that statement.

 

[timtim]

Pump is not in any way an indication of progress - adding weight to the bar however is. While drop sets will get your muscles filled w/ lactic acid and then w/ blood they are by no means doing anything IMO.

a solid periodized training cycle would include all training components. bb's benefit greatly from drop sets. not everyone cares how strong they are. bench press doesnt walk down the street.

 

[bas4lizzife]

i dont use them very often but plan to soon. i have a hard time handling volume and grow fine with 8-10 sets for something like chest or delts. I may go to very low volume but on my last exercise (hammer strength chest machines for example) use drop sets or rest pause, or some kind of intensity technique.

 

[Guinness5.0]

the pump is just as important as the weight, in some cases more so, when it comes to bodybuilding.

Could you perhaps expand on this? Everything I've read indicates that a pump is just a temporary response with no lasting effects. If this is not true I'd be curious to know what the longer term effects of a pump are. Thanks.

 

[al420]

a solid periodized training cycle would include all training components. bb's benefit greatly from drop sets. not everyone cares how strong they are. bench press doesnt walk down the street.

Yes it would - all the COMPOUND lifts. Isolation work is for ladies, period. If you are big and not strong then you are a fool, period.

Bench press dosen;t walk down the street. So, what do you bench??????????

 

[Twoguns]

WTF? Since when is a quality pump not important. I can't believe what I am reading.

 

[macrophage69alpha]

Could you perhaps expand on this? Everything I've read indicates that a pump is just a temporary response with no lasting effects. If this is not true I'd be curious to know what the longer term effects of a pump are. Thanks.

pump stretches the muscle fascia which is one of the primary limiting factors of growth. it places a different kind of strain on the muscle that heavy load bearing does not. Heavy load bearing in many cases PRIMARILY trains the CNS, muscular work is secondary-- especially with explosive movements and near maximal lifts. Now negative work on the other hand places tremendous strain on both the CNS and the muscle fibers