Drop sets are a great way to increase workload, making them a staple for bodybuilders who want to extend their sets and get a killer pump. That is, drop sets usually involve expanding the set by simply doing the same exercise again with a lower weight. There is nothing wrong with that, but there are other ways to do it.
Here are some new ways to add drop sets using two different exercises, each training the same muscle group, but at a different point within the range of motion. Why do that? To develop what I call "full reach".
1 – Triceps Extension Kit
You need an adjustable cable column with a (preferably extra long) rope. First use the cable over your head to carry triceps extensions of weight that you can run for a maximum of 8-1
When performing the regular extensions, this is the point of maximum mechanical stress (where you have the least tension) mechanical advantage) arises in the middle to shortened position. In the overhead extensions, the point of maximum mechanical stress in the extended position is generated in the middle position.
The point of maximum tension when performing cable extensions is when your forearm is at a 90 degree angle to the cable. To create a point of maximum tension when the triceps is in the extended or extended position when the arms are above the head, you need the force vector (the cable) to pull almost parallel to your torso.
Because it is very uncomfortable to sit down When you set the cable to ankle height, it makes more sense to achieve the same effect by setting the cable at about shoulder height and simply lifting your upper body parallel to the floor. So the first exercise is most difficult at the point within the range of motion where the second exercise on the lever arm (moment arm) is easiest.
This principle is also applied in all subsequent executions drop sets. Not to mention, all drop-set sequences are designed to have a nice flow while running in the same place. In this way, they can also be performed during the busiest gymnastics times.
2 – One-Piece Biceps Curl Drop Set with Low Cable
Do both exercises on one side with a cable grip attached to the ankle.
Perform one-arm biceps curls with a weight that you can perform for 8-15 reps. After completing both arms, return to the arm you started with and apply a weight that you can use for a maximum of 8-15 reps.
The point of maximum mechanical stress when using the cable are curls when your forearm is at a 90 degree angle to the cable. This angle is closer to the middle to shortened area when pointing to the cable. If you do the face-away curls, they tend to be in the extended to middle range.
3 – Dumbbell Shoulder Rise for Front Shoulder
First, run a set with a weight that you can lift for 8-15 repetitions. Then run a series of supine (supine) beds with a weight that you can perform for 8-15 reps.
The point of maximum mechanical stress in frontal elevation is when the arm is parallel to the ground. So when you sit up, the maximum tension is the point where your arms are perpendicular to the hull. For the horizontal front lifts, the point of maximum tension is the point where the arms are parallel to the fuselage.
4 – Single-arm Lateral Raise Drop-Set
Both exercises are one-sided. First lift the dumbbell while holding your upper body at an angle of about 45 °, while holding a cable machine with your other arm. Use a weight that you can lift for about 8-15 repetitions. After completing both arms, go back to the arm you started with, and re-route the side cable risers with a handle positioned at knee height for 8-15 reps.
The point of maximum mechanical stress during leaning The lateral lift is at the top of the range of motion when your arm is parallel to the ground. It's the opposite when you adjust the grip to knee height. The point of maximum tension is when your arm is at a 90-degree angle to the cable, that is, when your arm is near the bottom of the area next to your torso.
5 – Rear Single Arm Cable -Delta Flye Drop Set
If you have a shoulder height handle, do a set of 8-15 reps while looking at the cable column so that the cable is centered on your fuselage , After you have completed both arms, go back to the first arm and perform a set with your upper body perpendicular to the cable, so that the cable is just outside your lateral shoulder on your free arm.
The point of maximum mechanical stress is when you are straight Arm is at a 90 degree angle to the cable. So when you stand in front of the cable, the point of maximum tension usually arises when your arm is sideways (in the middle to the shortened area). When you are perpendicular to the cable, the point of maximum tension is more generated when your arm is across and in front of your body (extended to the middle).
6 – Single Arm Cable Pec Flye Drop Set
You will do both exercises on one side with a cable handle attached at shoulder height.
First, execute a set with the fuselage perpendicular to the cable so that the cable is just outside the shoulder of the working arm. Do 8-15 repetitions. When you're done with both arms, go back to the arm you started with and set out while pointing away from the pillar so that the cord is right behind your hand when you reach the arm The mechanical stress is when your arm is at a 90 degree angle to the cable. So, if you do the torso exercise perpendicular to the rope, the horizontal shoulder adduction movement is much more difficult if your arm is in front of and above your torso (mid to short).
On the other hand, moving away from the cable column makes this movement much more difficult if you extend your arm to the side (in the middle).
7 – Straight Arm Wire Set
Using a Wire or Rod The handle is attached to a cable that is attached over your head. Perform a set with the torso upright about 4 to 5 feet from the cable column (8-15 reps). Then make a set with the upper body parallel to the floor.
The point of maximum mechanical stress is when your arms make a 90 degree angle to the cable. So upright torso pulldowns are more about training you in the shortened to middle range of the shoulder extension. If you use your upper body parallel to the floor, you will pay more attention to the longer to medium range.
Programming Drop Sets
- For all cable exercises, you can change the point of maximum mechanical stress within a given range of motion by changing the angle of the cable. For example, if you are standing with the torso upright away from the cable during triceps extensions, create another point for the maximum tension than if you were closer to the cable (the angle of the cable is different).  To keep things simple, I've used two categories of exercises above: shortened to mid-range and extended to mid-range. You can go one step further by dividing the exercises into three categories: Shortened Range, Medium Range, and Extended Range. And you can use triple drop sets if you really like the drop set concept and are prone to higher volume training.
- The 8-15 repetition range is just a general recommendation, not a rule.
- Adjust the weight for each exercise within a given drop set to achieve the recommended rep range with good control and technique.
- In general, you should run two to three sets of a particular drop set.
- You can do any of the exercises in reverse order, if you prefer, or just to mix.
- These drop sets are a great method if you have little time.
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