There are many techniques that you can use to intensify your training. Doing supersets, reducing rest time, or doing cluster training or ladder sets are perfect ways to make yourself harder. Dropsets are a particularly effective technique. With drop sets, you perform an exercise that either fails or is about to fail, but instead of stopping and resting, you continue by reducing the weight and performing more repetitions in the century because they allow the lifts to be on to pass what else would be their failure. For some bodybuilders, the idea of trying to add muscle mass by reducing the stress itself at the end of a set is not calculated. There must be a better way for them to expand their sets.
Enter the concept of "mechanical drop sets" an exercise, but reduce the weight to get more repetitions. With mechanical drops, the load remains the same, but the exercise changes slightly. Both techniques can help you make better use of your muscles and both result in greater muscle growth. Many lifters simply realize that mechanical diversity gets them there faster.
I've found that most turnarounds know about drop sets, but much less know this other kind of drop set. That's too bad, because this type of drop set helps to add new size when nothing else seems to work.
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10 Mechanical Dropsets for Muscle Gain
1. Front Squat to Squat (quads, glutes, lower back)
This is such a simple superset, but it is probably the most physically strenuous of the 10 listed here. Front squats work the thighs slightly differently than normal back squats. When the weight is positioned in front of you above your collarbone, you need to maintain a cleaner vertical posture. Otherwise the bar will roll off in front of you. This vertical body position puts more strain on your quads, forcing them to work harder.
Perform 10-12 reps of the front squats and absorb the weight. Come back under the counter right away, but this time over your traps you place squats. Kick back and grind 10 to 12 repetitions. In this position, the lower back and gluteal muscles contribute more to movement, further depleting the quads and stimulating growth.
. 2 Close-Grip Bench Press on Bench Press (Pecs, Triceps)
This set uses a very similar progression principle, such as front squats and normal squats. As you move your hand closer, bench press becomes an incredibly effective compound move for the triceps. I recommend using a Smith machine here. Press 8-10 good reps on the grip and push your triceps to its full value.
If you have a failure, smash the pole, move your hands to shoulder width, and press about 10 conventional bench presses. The wide grip puts your much stronger pectoral muscles in a better lever position so you can keep the set going. If you fail in this second half of the set, your triceps should be blown up like balloons.
. 3 Side-elevation lateral lifts (deltoids)
Lateral elevations for the lateral extensional movements are usually performed while standing, often resulting in a questionable shape, as in the old "lifter-swings" of lifters using the swing and other muscle groups raising weights to increase.
To remove the deception of this exercise and fully activate your medial deltoids, start with side elevations while sitting. Do 10-12 reps, then get up and do 10-12 more. By doubling these elevations – but as variations – you can train your shoulders harder. This means that more muscle fibers are torn off and then rebuilt during regeneration larger and thicker.
. 4 Back-to-the-wall Curl to Standing Curl (Biceps)
If there is a standing exercise that ignores the shape more than lateral elevations, it is the barbell curl. Lifters rock, swing and push their hips forward like Elvis to lift a heavy weight. Sometimes these curls look more like an Olympic cleaner and a jerk.
There used to be "weird lift pageants," and a staple was the strict Locke. What made it "severe" was that the back of the lift had to be flat against a wall or post. To start this mechanical dropset. Since you can not stagger or otherwise cheat, you can not use your normal weight. If you normally use 100 pounds, you should be able to manage 60-70 pounds for 10-12 repetitions. It can feel uncomfortable, as you have probably never lured it to a standstill before. But this awkwardness does not feel like deceiving.
If you do not receive another repetition, step away from the wall and do as many repetitions as possible. If you do not get at least 8, take a few breaths and try again. As you'll notice, these mechanical drop sets will really set your biceps on fire.
. 5 Inclination from Dumbbell Curl to Standing Curl (Biceps)
Everyone wants a bigger bicep, right? So here's another killer duo to try for you. Lie down on an incline bench and bend two dumbbells at the same time. At the end of each repetition, get a full stretch and lift the dumbbells only to the point where they are still under gravity. If you go all the way to the deltas, your biceps will become a resting place we do not want.
If you make a mistake in about 10 repetitions, get up and move on. For an additional, albeit tormenting, bonus, use alternate arms if you can not get reps at the same time with both arms.
. 6 Lat pull-down to reclined pull-down / row (lats)
Why should not you turn a common fraud style into an effective extended set for your lats? Many lifters lean back on lat pull-downs to gain more weight and effectively turn the exercise into a hybrid movement between a vertical and a horizontal pull. Let's rethink this by performing strict lat pull-downs, holding your upper body upright and pulling in a straight, vertical line up to your collarbones.
If you have hit the outage at 10-12 reps, sit back -45 degrees off the floor and perform 10-12 more reps, this time pulling to the middle chest muscles. The upper back should be pumped after 3-4 rounds and tightened.
. 7 Upright Dip Tilting Forward (Triceps, Chest)
Just as bench presses can target more triceps or pectoral muscles, depending on the distance between the hands, dips work more triceps or chest, depending on the angle of the torso. If you prefer real bar dips, you definitely do. Otherwise use a seated dipping machine.
Start with your torso in an upright position, keeping your elbows snug against your body. During 10-12 reps you should feel it mainly in your triceps. When you're about to fail, lean forward to bring your pecs and front deltas to the party. As these two muscles are temporarily fresher as well as stronger, they can help you drive your triceps into the ground, forcing them to work harder to keep up.
. 8 Reverse Curl to Curl (Biceps)
You do not see too many people doing reverse curls, which is a pity. This is an excellent option if you want to manipulate the outer or long head of the biceps, brachialis, and forearm extensors. I suppose one of the reasons why some ego lifters shy away from this exercise is that you can not lift as much weight as normal curls. Well, it's the perfect start to this mechanical dropset.
If you squeeze out 10-12 repetitions of this reverse variant, scroll over your hands and do another 10-12 repetitions. Many people find that an EZ-Bar is better for this exercise than dumbbells or dumbbells, but it's up to you. No matter which equipment you choose, your entire biceps and forearms should be tight, achy, and blood-filled by the end of this sentence.
. 9 Triceps Raid Under the Hand (19659010) Here's another mechanical drop set for your triceps. Reverse push-downs are done with an underhand grip. This reverse grip is one of the few ways to effectively target the triceps-long head that forms in the back of the armpit. As with inverted curls, you will probably not be able to carry as much weight as with an overhand grip. Do both variations without any other physical movement, except that your forearms will bend, and you'll understand what I mean. The same weight is likely to be too light when you turn your hands over for regular triceps depressions. Do not worry! You're at a cable station with a weight stack, so lower the pin a few more holes and you're ready to go.
10th Bock-over barbell series for barbell shrugging (lats, traps)
This mechanical drop set can handle both lats and traps. Start with bent dumbbell rows. Avoid the temptation to just get up, which can turn these rows into something between a row and a shrug. You're just going to do it in a minute anyway.
Hold the upper body at an angle of no more than 45 degrees to the floor and pull toward your lower abdominal muscles. If you fail at about 10 repetitions, you'll just stand up, go straight into your shoulders and make them fail. Get full freedom of movement when shrugging, and do not worry if your reps exceed the 10-12 range. The range of motion for shrugging is so low that higher reps are often more productive anyway. Use straps to secure your grip, as you need to hold 20 or more reps on a heavy rod here.
At the end of this mechanical drop-set, your whole back should feel swollen and pumped!