Drop sets involve performing an exercise for a number of reps
and after completion, dropping (reducing) the weight. With the
reduced weight, you continue until you reach failure. Failure, for
this block, would mean you are unable to complete an additional
rep with the proper form.
Drop sets are relatively straightforward but are also extremely
effective. This block is based off a total of 5 sets.
Example drop set routine:
3 work sets to find 6 rep max
Final work set (Set 3): heaviest weight that allows you to
perform 6 reps with good form
Set 4 is the first drop set: for drop set # 1 reduce weight by
10% and perform this set to failure (aim for 8-10 reps)
Set 5 is the second drop set : reduce weight further by 10%
and perform another set to failure (aim for 10-12 reps)
Drop sets are a great way to maximize muscle fatigue and
stimulate hypertrophy. They extend the intensity of a set beyond
what would typically be able to be performed with a single
weight, pushing muscles to their limits and promoting more
growth.
In addition, drop sets also target both slow-twitch and fast-twitch
muscle fibers. As fatigue sets in, the body recruits additional
muscle fibers to maintain the exercise, thereby engaging the
entire muscle group being targeted for that exercise. This
contributes not only to muscle growth but also enhances
muscular endurance over time~which is our overall theme for
2024, YOTD!