Using mechanical drop sets while exercising at home can help you build muscle with minimal equipment. They are particularly good for blowing up your chest.
Conventional drop sets allow you to continue training after a failure by lowering your weight and doing another set of the same exercise. With mechanical drop sets, you switch to a "simpler" version of the same movement pattern instead of reducing weight.
This way you can expand a sentence beyond the mistake: you encounter the mistake in an exercise and then switch to a simpler version and do more repetitions.
This is how it looks
- Do the first exercise until failure or just before failure (ideally in the range of 6 to 1
- Adjust your grip, bench position, and bar slightly to suit your position, range of motion, or body position to transition to a simpler version of the exercise. Now repeat the repetitions again (6-15 repetitions).
Mechanical drop sets are usually carried out with 2-4 exercises in a row. When sequencing a mechanical drop set, ideally choose three variations for a movement pattern or muscle group. These should be sequenced as follows:
- Most difficult version of the exercise
- Medium version of the exercise
- Simplest version of the exercise
This way you can keep the working muscle under tension for longer and do more work in less time and hit muscles from different angles or at different points on their strength curve.
Arrange the variations for pushups as follows:
- Feet Elevated Push-Up (the hardest variation)
- Regular Push-Up (the medium variant)
- Hands On Bench Push-Up (the simplest Variant)
With this combination you can not only work after a breakdown, but also challenge your chest at three different angles. As a result, you stimulate the entire breast and hit the upper, middle and lower breast fibers.
If you have some resistance bands at home, you can use this chest press with bands to challenge the pectoral muscles in the shortened center and extended areas.
With some smart training strategies like mechanical drop sets, you can still create a strong muscle building stimulus at home.
The toughest push-up you'll ever do
Building muscle at home