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Gymless Training Blog

Bodyweight Drop Sets

Alistair Ramsay - Monday, March 08, 2010
Drop set training is a strength method used primarily by bodybuilders to increase exercise volume per set. It works by lowering the resistance being lifted at strategically timed points throughout a set thereby allowing the lifter to perform more repetitions than they otherwise would have been capable of. The resulting increase in exercise volume helps stimulate muscle growth. (N.B. If max strength is your goal, then this is not the best method for you)

Traditionally drop set training would be done using an external resistance such as dumbbells and would look something like this;

Dumbbell Chest Press

  • Perform a set with 30kg dumbells
  • Stop just short of failure
  • Replace with a lighter pair of dumbbells e.g. 20kg
  • Stop just short of failure
  • Replace with a lighter pair of dumbbells e.g. 10kg
  • Stop just short of failure
However, if you wanted to perform a 'drop set' routine using bodyweight calisthenics you have to change things around slightly as you no longer have an external load to reduce. Instead you must find another way of dropping the intensity of the exercise. This is achieved by regressing the movement pattern to a version with more favorable leverage. For example if i wanted to perform a 'drop set' using push ups I could do something that looked like this;

  • 1 set of Close Grip Decline Push Ups
  • Stop just short of failure
  • 1 set of Regular Push ups
  • Stop just short of failure
  • 1 set of Wall Push Ups
  • Stop just short of failure
By adjusting the leverage of the movement you create the same incremental reductions in resistance allowing you to continue performing repetitions for a longer period of time. Great for increasing the training volume of a workout.

Give this a shot......

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