Smart lifters are working hard to get up for their big lifts; From warm-up to handling the progressive load, none of this is accidental. When they go under the bar, their muscles and nervous system are mechanically and neurologically prepared for performance.
But what comes after this heavy top set? In my personal research on force peaks and the so-called post-activation potentiation (PAP) method, I found that the sweet spot for PAP is 3 to 7 minutes, until the central nervous system (CNS) returns to an earlier starting level of 10 decreases excitement.
You can do a lot in 3-7 minutes, but since anyone who has had training experience knows that when the CNS top is high, it is also interpreted as a damned valley. And for many lifters, this valley will be just right if they need to increase their secondary strength and relief work.
If you feel that everything you do after a big lift is a big step, then you should think about it with the last bit, if you want to use your power window in a new way ̵
Watch as I execute this protocol after you've done solid work with low repeat accuracy with Bodybuilding.com athletes and corporal competitor Reuben from Bodybuilding.com Brooks. To see more techniques like these that bounce your muscles but spare your joints, visit Unstoppable: The Ultimate Guide to Injury Training at Bodybuilding.com All Access.
The Neural Drive Dropset
The idea behind this protocol is to extend the excitable duration of the CNS and transfer this neurologically charged state to the rest of your workout. Here's how it works:
- Make your last work set and then rest as if you were performing another set. Do not hurry.
- Perform 2-4 singles on dropsets. Start with the weight of the kit, do a single exercise, and lower the weight again. Remove 20 to 30 percent of the weight, rest for about 10 seconds, and run another single. A spotter can be very helpful here.
- Raise as explosively as possible with each repetition and maximize clock speed.
After the Neural Drive Drop Set is completed, remove the remaining weights from the pole and rest. 3 minutes before you go directly into the accessory of the day. This dropset should feel like it's stimulating you – not that it's destroying you.
The Finer Points
Seems pretty simple, right? Clean your weights as you refill your system for continuous performance. But you better believe that it can be done wrong. Here are the details you should keep in mind.
Do not hurry
After the last day of work, take your barbell for normal rest – say, 3-5 minutes – and then do the dropset log. You really want to put some power into these singles, so give yourself time to recover before you do it! In this regard, it's different from a bodybuilding-style drop set.
Keep it explosive
Your drop set will be 2-4 explosive singles. The individual repetitions are terminated with a pause of about 10 seconds per repetition. This will give you the time to lose weight when you are training alone, or to safely reinsert the rod when using this technique on any squat and bench press variant. This cluster with short pauses in pause-pause mode also allows the CNS to recharge and even reconnect the reps.
Rack, Then Strip
I do not recommend you to do the Instagram trick of a strip-strip weights while you hold the bar. Pull off the weights while the bar is attached to the rack. This is for safety and better performance. Stabilizing an uneven bar against the tension of a plate puller is a recipe for orthopedic injury – especially after the large elevations of the day before the neural drop set had been reached.
Also, from a performance standpoint, the goal of detonating the CNS requires you to minimize the time of tension during the drop-set and not fatigue the button stabilizers of the movements as they already are. Keep it simple: place the rod between each drop.
Use natural weight jumps
You should lose about 20 to 30 percent of the total bar weight. For larger lifters, which use several 45-pound plates on one side for the large movements, it is in principle the detachment of one plate per side per case.
For lifters with less stick weight to play with, you can standardize the drops by using several 10-pound or 25-pound plates per side as you ramp up the day to the upper weights.
Do not keep the exact percentages
The percent of bar weight between sets is ideal At about 20 to 30 percent, I realize that this is the real world and the chance that even the most anal lifters will clear their lapses calculate the bar exactly is low. Yes, approaching drops and tearing one or two plates at a time, regardless of the actual weight of the bar, is also fine. You can also remove molds for holding resistors such as chains or straps from the pole and then remove the pole weight.
As long as the rod gets brighter, no solid drops are placed, and there are no monumental drops that would shock the CNS and mechanics. Systems (not in a good way) still work the method.
Use a partner if you can
Ideally, I recommend that you use neural drive sets with one or two lift partners. This allows the lifter to remain mentally in contact with the device while fully utilizing the rest period to recalibrate technique and effort. Both must be sky high in order to optimally potentiate the nervous system.
However, if you are a single ranger, you should not rush the weights. Prioritize the quality of explosive movements from rushing repetitions. An additional 10-15 seconds will not spoil the benefits.
No more than four drops
Before jumping into this method headfirst with this "more is better" mentality, you should not exceed 4 total repetitions in the Neural Drive Dropset. The key point for execution must be the quality, speed and power production of each repetition performed as precisely as possible.
In other words, no grinding! Hold on to a repetition and resist the urge to make longer drops where fatigue and mechanical breakdown are inevitable. Keep it clean and fast, and you'll see the difference.
If you stay within these parameters, you will see that every other lift you make during your session will benefit.