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Drop Set Training

Adding method to madness is my definition of "technique". That's how I lift passionately, repeat it, and continuously improve. I recently applied the drop set technique for more than a month, and found it to be really effective.

Above pic shows my layout of weights for seated shoulder-press.

Step 1) select 3 pair of weights (example: 35 lbs, 30 lbs, 25 lbs).
Step 2) start by warming up with the lowest weight (example: 25 lbs) with at least 20 reps. This will be your warm-up, to get the target muscles flushed with blood (doesn't count as a set).
Step 3) rest for 1 minute.
Step 4) use the highest weight (example: 35 lbs) and do it till failure. (at least 10 reps). Then rest for 1 minute to recover. Repeat with same weights. You just completed 2 sets.
Step 5) Now, drop to next lower weight (example: 30 lbs) and hit it till failure (at least 12 to 15 reps). Repeat. You just finished 2 more sets, in total 4 sets.
Step 6) Now, drop to the lowest weight (example: 25 lbs) and hit it till failure (at least 15 to 20 reps). Repeat. You just finished 2 more sets, in total 6 sets.

What's the advantage:
- When you start with the highest weight, you are officially hitting your muscle hardest. This helps to build mass and strength. But you can't keep going with such heavy weights, your form starts to off-track and you hit failure pretty soon. That's when you need to drop lower.
- When you reduce the weights, you get the extra mileage. This keeps the muscles pumped way much longer. You can't reach this state if you were exercising with a fixed weight.
- At the last set, even the lowest weight (example: 25 lbs) feels like a ton.
- Every time you reduce the weights, it gives you more room to improve your form,  which chisels and adds more definition to the target muscles.

I picked this technique from Arnold's biography, where he describes the different methods to "shock" the muscles for growth. He talks about super sets, compound sets, drop sets etc..but so far I found this to be really useful. Why? coz you can apply it at every stage, even as a beginner. Anything you repeat (even if you do the same gym routine everyday), the body becomes used to it, and stops growing - so remember to add variations.

Drop Set technique was developed by Henry Atkins in 1940 and published in 1949.