Drop Sets

Hello Reader,

On this post Im going to explain about drop sets. Again like rest-pause, you can do drop sets (some people call them strip sets) at the end of each set or on the last set of the exercise. By doing them on every set you are performing more reps in the workout but again you will be taking the muscle to TF. (total failure) For those who are advance trainers, you might prefer this method as you will be getting through quality volume and your muscle fibers will be torn significantly, however if you are not experienced be careful as you can cause damage to the muscle by over training them.

The idea behind drop sets is to perform your normal lifting weight (depending on what phase you are working in) and then to either drop the weight to 60% of what you were lifting, or to take a weighted plate off of each side of the BB or pick up lighter Db's. You will them perform as many reps as possible until TF.

As you work through the sets and drop sets, you may well decrease in the number of reps you are performing as your muscles are fatiguing. If working in the strength phase you may want to set a target of only 4-5 reps on a drop set, this is so you dont go into an endurance phase.

Sometimes if you prefer to do only one drop set, ie at the end of the last set you can really push yourself until TF. By performing your reps, blood will flow into your muscles and give you that 'pump' feeling. By changing your advance technique your muscles will become more efficient at transporting oxygen in and out of the muscle, and therefore disposing of waste products better.

Example of drop sets on Squats.

Squats 4 sets of 6 reps

After the first set of 6 reps remove a % of the weight (disk from either side) and perform another 3 reps.

Repeat on the other 3 sets as well.

Alternative, if working in the hypertrophy phase (12 reps) you may want to perform TF reps after completing every set. Again take off a disk from either side and then rep out until TF.

Perform on every exercise in the workout for the week then change advanced technique to keep your body and muscle guessing.

Rest-Pause

Hello Reader,

As I mentioned in my last post I was going to explain some advanced techniques for you to use in the gym so that it will keep your workouts fresh and also grow more muscle!!

The first one we are going to look at is Rest Pause.

Rest Pause can be done in a couple of ways. I like to do it after every set whereas some people I have know, have preferred to do it on the last set only. You are still challenging your muscles this way but not taking them to the maximum.

You can also stipulate how many extra reps you are going to perform after resting. This can be 2 extra reps or 8, again I like to take my muscles to the limit so I rep out until failure.

The rest period can also be varied. To get the most out of your rest-pause sets I rest just enough to push through some more reps, usual 10-20 seconds. The longer you rest, the more reps you should get out. If you are doing a strength phase, you could reduce your rest period to 10 seconds then perform 2 additional reps. Either way you are stressing the muscles further.

Example of how I would rest-pause on a bench press

Bench Press 4 sets x 12 reps

After each set, rest the bar back on the rack for 20sec

Pick the BB back up and rep out until failure.

So in total, you will be performing your 4 sets, with an extra TF (Total Failure) at the end of each set after the 20 seconds rest.

If you are performing split sessions throughout the week you can spend a whole week on rest-pause as you will be targeting different muscles in each workout.

Keep checking for more advanced techniques.

Keeping Workouts Fresh

Hello again,

Just a quick note to let you know that all workouts don't have to be the same. If you are in a periodized phase of weights you can always adapt them by using different advanced techniques.

By using these techniques it will shock the muscles and allow them to grow accordingly. Such advance techniques include Rest-Pause, Drop Sets, Eccentrics and Pyramids. You will find that each technique poses difficulty but the muscles will respond in a way unlike before.

I will spend the next few messages explaining about them and how you can add them to your workouts.

Continue to follow if you want to find out more.

Something to Finish You Off

Try this small circuit at the end of your weights session.

1min skipping (2 footed jump as well as single foot taps)

30sec on the bike, Level 10 above 130rpm

12 Reebok Body Weight Squat.

No rest 10 circuits.

Not a good idea if you have just finished legs!

Finishing with Interval Training

After most workouts at the moment Im completing a short bout of interval training. This can be on the treadmill, grinder or spinner.

As confidence grows as you go to the gym you might find that you are comfortable making your session up on the spot. I always reccommend that you go with a plan with weights and fitness otherwise you might spend a lot of the time wondering around not really getting a lot done.

After my back and bicep max session today I completed the following on the treadmill.

Speed: 12kph

Incline: 4%

Duration: 5min

Rest:1min

Speed:15.5-17kph

Incline: 2%

Duration: 1min on / 1min off at 9-10kph to the total of 20min

The reason why I do this is that it allows me to work hard on my anaerobic fitness plus it helps keep me lean but retaining my muscle mass.

Keep checking for more conditioning and weights

Thank You

Just a quick note to say thank you for those who are following this blog.

As this is just the start of the blog there is plenty more to come so stay hooked.

CROSSFIT

For those interested, and fancy a different kind of intensity in the gym try this crossfit workout.

CINDY

5 Pull Ups

10 Press Ups

15 Body weight Squats

Set your stopwatch to 20min and complete as many circuits as possible.

The idea of crossfit training is to incorporate muscular strength/power and endurance.

Motivation

Hello Reader,

Today I was lacking in motivation for completing my workout. This I have experienced a few times as there are a lot of factors which can contribute to this.

Everyone may have their own way of coping with motivation to get to the gym or even finish the workout.

I have always thought to myself as it being money in the bank, and the sessions you find hard to get motivated for, are normally the ones I find I get the most out of!

On completing todays sessions and past ones, I always feel a sense of achievement as it would have been so easy to go home or do it half hearted!

I think of my goal and focus. When I return home or have a bit of time on my hands I think of why I was demotivated and review my session.

Leg Workout

Hello Reader.

Todays last session of the week consisted of a lower workout. As I had a day of rest tomorrow I know I needed to leave everything in the gym as to make the most of my day off on Sunday.

First exercise was Front Squat, from looking back at my program the weight that I had been lifting has increased some 15kg from the first time I did it. Confidence of going deeper is now there and with performing reps of 12 under strict form has only excited me of reducing the reps and starting to lift heavier in the next few weeks. I have been aware though, the more tired I get my pelvis is tilting slightly which can cause all sorts of problems. I have tried to rectify this by resetting before every lift.

Just remember that changing the variables can have knock on effects within the set or later on in the program, but a good trainer never lives within himself!

Single Leg Step Ups and Single Leg Press were to follow, each on 4 set 8 reps each leg. By working with intensity and specific rest of 60-90 sec this workout enabled me to continue to push the barriers of working to my maximum.

Shoulders and back were also attacked to bring some focus on other muscles. When ever I have done split days before I tend to work 2 muscle groups to make the time spent in the gym more effective.

Regards

Andy

Fridays Training

Hello Reader.

Todays training consisted of back and biceps, using both compound exercises and isolation. At the moment I have been much stricter on my form, rest periods and weight selected. During this period of training I am combining max strength with hypertrophy, unfortunately I am training on my own so I dont have the luxury of a spotter, but it has allowed me to focus on maintaining correct technique and pushing my body to the limit.

In previous programs and exercises I have been more specific to my sport, but instead of using momentum if near the end of the rep and forgetting about form, I am much more conscious about a smooth and controlled movement.

The programs consist of a superset exercises that will allow me to take each muscle to near failure. A rule of thumb is that if you are still lifted the weight easily at the end of the set it is too light. If your rep range is to 12 you need to be hitting failure around the 10th/11th rep.

Tomorrow is the last day of the week, before a rest on Sunday. I will be hitting legs in a high rep range as well as some HITT.

Remember: Dont train to failure, train to succeed.

Welcome

This is my first post on my new blog. Feel free to ask me any questions fitness related and i'll do my best to answer them.

You can share your favorite exercises with me and experiences in getting yourself in the best possible shape.

Thanks

Andy