2 min
How To Do Drop Sets Correctly For Muscle Growth Live Lean TV with Brad Gouthro
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- Health & Fitness
On today’s episode of Live Lean TV, I’m teaching you how to do drop sets correctly for muscle growth.
✔ Full Blog Post: https://bit.ly/39cwkJk
Let’s talk about one of the best loading parameters to increase strength and muscle faster, drop sets!
Drop sets are also referred to as: down the rack, railroading, suicide sets, and surfing the rack.
Drop sets are also referred to as "Down the rack", "surfing the rack", "railroading", and "suicide sets".
With names like that, you know they’ve been proven to be better than standard sets for increasing maximal strength and muscle.
How To Do Drop Sets Correctly
Here’s an example of how to do drop sets correctly during a back exercise, such as a neutral grip seated cable row.
This is one of the times I like to use pinned machines, since you can quickly switch weights, with little effort.
For strength building, I like to train my back in the 8 rep range.
Here is an excellent example of how to build your back with a drop set.
1. Select a weight that will exhaust your higher threshold muscle fibers on the 8th rep.
2. Once you hit exhaustion, which should be around 8 reps if you choose the right weight, immediately decrease the weight by 5-10%.
3. The time it takes to reduce the weight should only be 3 seconds. This is important because you do not want to take the tension off the muscle for too long. This will defeat the purpose of drop sets, since you want to prolong the time under tension for that muscle group.
4. Now perform as many reps as possible with the decreased weight, which typically will be 3-4 reps.
5. Then drop the weight again by 5-10% and perform as many reps as possible, which will once again typically be 3-4 reps.
6. Congratulations, you just completed one drop set. Rest, then repeat that drop set 2-3 more times.
This was just one example of a drop set to target your back.
Full Blog Post: https://bit.ly/39cwkJk
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#DropSets #WorkoutTips #LiveLeanTV
About Live Lean TV:
Welcome to Live Lean TV. The online fitness and nutrition show, hosted by Brad and Jessica Gouthro, teaching you how to LIVE THE LEAN LIFESTYLE 365 days a year. Watch hundreds of fat blasting & muscle building workouts, easy and delicious recipes, as well as fitness and nutrition tips to get you your dream body (and maintain it 365 days a year). Make sure you click the SUBSCRIBE button for new fitness and nutrition episodes every week!
Business Enquiries: info@LiveLeanTV.com
How To Do Drop Sets Correctly For Muscle Growth (DROP SET 101) | LiveLeanTV https://www.youtube.com/watch?v=MJ5n0HhpYyw
Live Lean TV
http://www.youtube.com/LiveLeanTV
On today’s episode of Live Lean TV, I’m teaching you how to do drop sets correctly for muscle growth.
✔ Full Blog Post: https://bit.ly/39cwkJk
Let’s talk about one of the best loading parameters to increase strength and muscle faster, drop sets!
Drop sets are also referred to as: down the rack, railroading, suicide sets, and surfing the rack.
Drop sets are also referred to as "Down the rack", "surfing the rack", "railroading", and "suicide sets".
With names like that, you know they’ve been proven to be better than standard sets for increasing maximal strength and muscle.
How To Do Drop Sets Correctly
Here’s an example of how to do drop sets correctly during a back exercise, such as a neutral grip seated cable row.
This is one of the times I like to use pinned machines, since you can quickly switch weights, with little effort.
For strength building, I like to train my back in the 8 rep range.
Here is an excellent example of how to build your back with a drop set.
1. Select a weight that will exhaust your higher threshold muscle fibers on the 8th rep.
2. Once you hit exhaustion, which should be around 8 reps if you choose the right weight, immediately decrease the weight by 5-10%.
3. The time it takes to reduce the weight should only be 3 seconds. This is important because you do not want to take the tension off the muscle for too long. This will defeat the purpose of drop sets, since you want to prolong the time under tension for that muscle group.
4. Now perform as many reps as possible with the decreased weight, which typically will be 3-4 reps.
5. Then drop the weight again by 5-10% and perform as many reps as possible, which will once again typically be 3-4 reps.
6. Congratulations, you just completed one drop set. Rest, then repeat that drop set 2-3 more times.
This was just one example of a drop set to target your back.
Full Blog Post: https://bit.ly/39cwkJk
Subscribe Here! http://bit.ly/SubLiveLeanTV
Check Out Our Top Videos! http://bit.ly/LiveLeanTVTopVideos
WANT MORE DAILY TIPS ON HOW TO LIVE LEAN?:
✔ INSTAGRAM: http://www.instagram.com/bradgouthro
✔ INSTAGRAM: http://www.instagram.com/JessicaGouthroFitness
✔ INSTAGRAM: http://www.instagram.com/LiveLeanTV
✔ SNAPCHAT: http://www.snapchat.com/add/bradgouthro
✔ FACEBOOK: http://www.facebook.com/LiveLeanTV
✔ TWITTER: http://www.twitter.com/bradgouthro
✔ TWITTER: http://www.twitter.com/LiveLeanTV
✔ TIK-TOK: https://www.tiktok.com/@bradgouthro
✔ TIK-TOK: https://www.tiktok.com/@jessgouthro
#DropSets #WorkoutTips #LiveLeanTV
About Live Lean TV:
Welcome to Live Lean TV. The online fitness and nutrition show, hosted by Brad and Jessica Gouthro, teaching you how to LIVE THE LEAN LIFESTYLE 365 days a year. Watch hundreds of fat blasting & muscle building workouts, easy and delicious recipes, as well as fitness and nutrition tips to get you your dream body (and maintain it 365 days a year). Make sure you click the SUBSCRIBE button for new fitness and nutrition episodes every week!
Business Enquiries: info@LiveLeanTV.com
How To Do Drop Sets Correctly For Muscle Growth (DROP SET 101) | LiveLeanTV https://www.youtube.com/watch?v=MJ5n0HhpYyw
Live Lean TV
http://www.youtube.com/LiveLeanTV
2 min