Drop Sets | Why and When

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Every once in a while I like to introduce you to a new lifting technique to broaden out your repertoire on ways that you can get the best bang for your buck. These also are great ways to shake things up and break through plateaus in the workout. I have been thinking about adding in some drop sets to my upcoming workouts and here is the why, what, and when of them!

What is a Drop Set?

A drop set is the simple technique where you perform a set of any exercise to failure or just short of failure, then drop some weight and continue for more repetitions with the reduced poundage. This will be repeated for a total of 3-4 sets with each set progressively getting lighter and increasing the repetitions.

I said that this is a simple technique, which it is, but I want you to keep in mind that it is also an advanced workout. It is a type of workout that is not meant for beginners.

 

Why?

The main reason for performing any advanced lifting technique such as a drop set is to break through a plateau. As I runner I really like to incorporate them into my training due to the fact that they really promote strength ENDURANCE. There are different types of strength and endurance strength is one of them. By continuing an exercise at a lower weight, you force your muscles to work as hard as they possibly can, like you do in competition or race.

 

When and How?

As with most forms of exercise, especially advanced techniques, it is easy to overtrain. Listening to our bodies is always key! I recommend performing one lift per muscle group in a workout as a drop set and that is it! Don’t do it more than once to the same muscle group.

Also, since this is going to be a shocker to your muscles and kick start them into gear, make sure you start your first set with a lower weight than you normally would. You are going to be doing way more reps than you are used to!

I recommend only doing a drop set workout once a week, AT THE MOST. If you are a runner think about speed work, once a week only and sometimes just every other week. Every workout should not include drop sets. We want to get stronger but not cause injury!

 

Drop it Like it’s Hot!

How to do drop sets and why. These are so beneficial for runners and all of those that are ready to break through their current pleateau to change things up in their training!


 

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