Increase Size & Strength with Mechanical Drop Sets
July 25, 20233 min read
In the world of fitness and strength training, there are many techniques and methods designed to push the boundaries of our physical capabilities. One such technique that has gained popularity among athletes and bodybuilders is the "Mechanical Drop Set." This advanced training method can significantly enhance muscle growth, strength, and endurance, helping fitness enthusiasts break plateaus and achieve new heights in their fitness journey. In this blog, we will explore the benefits of mechanical drop sets and provide a step-by-step guide on how to perform them effectively.
Understanding Mechanical Drop Sets:
Mechanical drop sets are a variation of traditional drop sets, a technique where you perform a set of an exercise to near-failure and then immediately switch to a lighter weight or variation of the exercise to continue the set. The main difference with mechanical drop sets lies in the adjustment of the exercise mechanics, rather than just altering the weight. This adjustment targets different aspects of the same muscle group, providing a fresh stimulus and prolonged time under tension, which is essential for muscle hypertrophy.
Benefits of Mechanical Drop Sets:
Muscle Hypertrophy: Mechanical drop sets subject your muscles to varying degrees of stress, leading to greater muscle fiber recruitment and damage. As the muscle adapts to this intense stimulus, it responds by growing larger and stronger.
Time Efficiency: By incorporating different exercise variations within the same set, you save time by targeting multiple angles and muscle groups without the need for extended rest periods.
Strength Gains: The increased workload and muscle activation in mechanical drop sets contribute to significant strength gains, allowing you to lift heavier weights during regular sets.
Metabolic Stress: The continuous and intense nature of mechanical drop sets creates metabolic stress in the muscles. This stress triggers the release of growth-promoting hormones, fostering muscle development.
Performing Mechanical Drop Sets:
Before attempting mechanical drop sets, ensure you have a good foundation of strength and familiarity with the exercises involved. It's also wise to warm up properly to prevent injuries.
Step 1: Choose the Right Exercises: Select a compound exercise that targets your desired muscle group. For instance, if you're focusing on your chest, you can start with barbell bench presses.
Step 2: Identify Exercise Variations: Plan two or three exercise variations that focus on the same muscle group but involve different mechanics or angles. For the chest example, incline dumbbell presses and push-ups could be suitable choices.
Step 3: Set the Rep Range: Begin with a weight that allows you to perform 8-10 reps of the compound exercise with proper form. This weight will serve as the starting point for the mechanical drop set.
Step 4: Execute the Set: Perform the chosen compound exercise until you reach near-failure, aiming for 1-2 reps shy of your maximum capacity.
Step 5: Switch to Variation 1: Immediately transition to the first exercise variation (e.g., incline dumbbell presses) without any rest. Use a weight that allows you to perform 8-10 reps.
Step 6: Switch to Variation 2: Once you reach near-failure with Variation 1, proceed directly to the next exercise (e.g., push-ups) without rest, again aiming for 8-10 reps.
Step 7: Complete the Set: After completing all three variations, you have finished one full mechanical drop set. Rest for 2-3 minutes before attempting another set.
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