Here’s your quick training tip, giving you the chance to learn how to work smarter in minutes so you can start exercising.
When you’re just starting out, most exercises rely on “3 sets of 10” to build your body muscles. But as your strength improves and your goals get bigger, so must your weightlifting technique. Going beyond straight sets and incorporating supersets, triple sets, monster sets, pyramid sets, and other advanced sets and repetition programs into your training program will help you change your routine, increase intense time, increase volume, and Eliminate tedious exercise. The payoff: greater consistency and stronger, more muscular results.
However, if you want to maximize your earnings, you should add another technique to your repertoire. This muscle-building method flies under the radar of most trainees, but it’s a favorite of many top bodybuilders and strength athletes: the mechanical descent set.
What is the Mechanical Droplet Suit?
You’re probably familiar with traditional descending sets, in which you perform the same exercises in succession with lighter loads to achieve a fuller level of muscle fatigue (and adaptation to stimulation). Mechanical drop devices achieve the same purpose in different ways.
Instead of reducing your load between sets (i.e., “running the rack”), by changing your grip type (e.g., overhand to underhand), grip position (e.g., wide to narrow), position to increase your mechanical advantage (eg, staggered to parallel), range of motion, and even the exercise itself (eg, pull-ups to pull-ups). In short, with a mechanical descent, the weight stays the same, but the workout changes as you get tired, making the job “easier”.
However, don’t confuse “easier” with “less challenging”; each set should still be difficult to complete due to the increasing fatigue of the target muscles. But the biggest advantage of mechanical drop groups is that they allow you to get more work done under heavier loads – which can mean bigger gains if executed properly.
How to make a mechanical drop sleeve
A classic example of a mechanical drop device is the skull crusher, used for the clenched bench press. After isolating the triceps with the cranial crusher, you transition to pushing exercises, keeping your hands tight to emphasize the triceps, while also recruiting the pecs to help you complete more reps.
This cable fly mechanical drop is another great option. Instead of changing the movement, you change the angle of the movement to help you keep the target muscle (your pectoral muscle) under constant tension for a long time. But regardless of your workout progress, there are a few key elements to getting it right.
●Do not change the load or target muscles between sets.
● Use the above suggestions to change the exercise to make it “easier”.
●Choose a weight and challenge you to complete each set of about 8 to 10 reps. You don’t need to have a technical glitch every time (i.e. you can’t do another repetition in perfect form), but you should be close.
Like traditional drop sets, mechanical drop sets are very strenuous, so each exercise only needs to be done once or twice, targeting only one or two muscle groups. They also tend to work best when performed at the end of a weightlifting class (for example, as a finisher). But perhaps the biggest similarity between these two weightlifting strategies is how quickly you’ll notice results — which is why both should have a place in your program.
You might also like