with the aim of obtaining muscle growth, It is necessary to stimulate the muscles above the minimum required amount.
Thus, if we are looking to gain muscle, we should add more volume to strength training as we adapt to it.
A good way to achieve this goal is to apply technology drop set in training. This is a series of traditional workouts in which, when you finish the series, you lower the weight and do another, performing as many repetitions as possible without resting until you reach muscle failure. .
Therefore, it is an advanced strength training technique with which it is possible to increase muscle mass, they explain to My Protein.
How to Adapt the Drop Set to a Workout
To perform drop sets for muscle gain, we’ll start with a typical load for traditional training and perform between 8 and 14 reps.
Once muscle failure is reached, without restWe’ll choose another load that was 20% less than the previous one, and we’ll do another series with as many repetitions as our body allows until we reach muscle failure again.
and so on, since the sequence may be repeated once or twice, Reducing the load by 20% each time.
It’s important to note that in order to perform drop sets correctly, you don’t need to rest, so rest should be limited by the time it takes you to drop the weight.
Also, there are no exact guidelines, as this can be done about two or three series, Each time we reach muscle failure the weight is reduced by between 15% and 25%.
Experts point out that there are two techniques for setting a drop: Disc ejection and plate uploading.
Both techniques will be performed as a descending series, and in both we will squeeze the muscles to the maximum until they reach muscle failure.
What are the benefits of setting up a drop?
From My Protein they explain that the drop set is a technology that “helps” maximize muscle growth involving the maximum number of muscle fibers in a single chain”.
In this way, although a traditional series of between 8 and 12 repetitions does not involve all the muscle fibers in the working area, the drop set allows us to include a greater number of fibers.
Therefore, this type of training helps us to force the muscles and overcome the limitations of a person, to increase the amount of work and muscle tension during training. Increase in muscle growth.
However, there is a important caution what should be considered. The truth is that, during each training, it is not advisable to do more than one drop set, as this is a very high-intensity technique that can increase the risk of overtraining, with consequences for our health.
In addition, it is important not to neglect the execution of the exercise, especially “when trying to reach muscle failure and using the drop set technique”. In that case, the ideal is to be able to is a professional To carry out the training correctly, experts say.