Drop sets

holicks · 24-05-2006, 09:49 PM

Hi,talking to a guy the other day and he said he does 12 sets per body part,but uses a single drop set on each one.He does 12-15 reps then drops half the weight and do another 12-15 reps staight off.Anybody heard of this. He's being training like this for the last 3 years and is now looking big.I've being trying it, but cut the sets down to 9 and reps down to 8-10 and 8-10 on drop set ,it's makes you ache like hell for days,but is it overtraining.

chalk · 24-05-2006, 11:24 PM

12 set per bodypart is fine if it's divided into 3 or 4 different exercises per bodypart (which I presume is what he's doing).
Drop set can be very effective and can get you through a plateau.
However, if I did 12 sets (made up of 3 different exercises) and did a drop set on the the final set of each exercise (hope you're getting this :shock: ) then I'd possibly be over training. 9 sets would be much better for me. Also the reps are quite high. I stick between 5-10 reps, but sometimes as high as 20 on legs.
Also I change my routine every 8-12 weeks just to keep my muscles on their toes.
By the way, is your friend 'natural'?

crazycal1 · 25-05-2006, 12:37 AM

you should be prudent with the use of drop sets-
they are good,but its very easy to overtrain with them-
did it myself last month

ops:

holicks · 25-05-2006, 07:53 AM

he's on gear.
i seem to be stuck at the moment and need a change,this might get me though the plateau.

chalk · 25-05-2006, 01:04 PM

If you're not on steroids then you should fgorget about following the same routine as him. His gains are going to far outweigh yours. So don't beat yourself up by comparing your gains to his. Either accept this (not trying to sound harsh there) or train with people who dont use gear.
Try sticking to the basics.
A philosophy I follow is...
1. Make sure your diet is up to scratch
2. Stick to around 9 or 10 sets per body part (5 -10 reps)
3. train each bodypart once a week
4. lift heavy
5. Change the exercises every 8 - 12 weeks
6. Get plenty of rest!

I Have followed these priciples (or at least tried to

ops: ) and have made some very good gains naturally.
It is possible to have an extremely impressive body without steroids, it just takes a bit longer..

Nick500 · 25-05-2006, 03:44 PM

Good post chalk

"I Have followed these priciples (or at least tried to Embarassed ) and have made some very good gains naturally. "

I agree

Boarder · 04-02-2008, 06:07 PM

Quote:

Originally Posted by chalk

A philosophy I follow is...
1. Make sure your diet is up to scratch
2. Stick to around 9 or 10 sets per body part (5 -10 reps)
3. train each bodypart once a week
4. lift heavy
5. Change the exercises every 8 - 12 weeks
6. Get plenty of rest!

Nice! Very well said.

Gazz · 05-02-2008, 12:53 AM

Quote:

Originally Posted by chalk

If you're not on steroids then you should fgorget about following the same routine as him. His gains are going to far outweigh yours. So don't beat yourself up by comparing your gains to his. Either accept this (not trying to sound harsh there) or train with people who dont use gear.
Try sticking to the basics.
A philosophy I follow is...
1. Make sure your diet is up to scratch
2. Stick to around 9 or 10 sets per body part (5 -10 reps)
3. train each bodypart once a week
4. lift heavy
5. Change the exercises every 8 - 12 weeks
6. Get plenty of rest!

I Have followed these priciples (or at least tried to

ops: ) and have made some very good gains naturally.
It is possible to have an extremely impressive body without steroids, it just takes a bit longer..

Great post!

Keeping things heavy and mixing it up week in week out keeps the body guessing,keeps the muscles growning!

24-05-2006, 09:49 PM	#1 (permalink)
holicks Under Construction Join Date: May 2006 Posts: 2 Rep Power:	Drop sets Hi,talking to a guy the other day and he said he does 12 sets per body part,but uses a single drop set on each one.He does 12-15 reps then drops half the weight and do another 12-15 reps staight off.Anybody heard of this. He's being training like this for the last 3 years and is now looking big.I've being trying it, but cut the sets down to 9 and reps down to 8-10 and 8-10 on drop set ,it's makes you ache like hell for days,but is it overtraining.

25-05-2006, 12:37 AM	#3 (permalink)
crazycal1 Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 3,033 Rep Power:	you should be prudent with the use of drop sets- they are good,but its very easy to overtrain with them- did it myself last month ops: ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk

25-05-2006, 03:44 PM	#6 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,227 Rep Power:	Good post chalk "I Have followed these priciples (or at least tried to Embarassed ) and have made some very good gains naturally. " I agree ______________________ - Obsession is what lazy people call dedication -

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24-05-2006, 11:24 PM	#2 (permalink)
chalk Making Progress Join Date: Jan 2006 Location: Spain Posts: 262 Rep Power:	12 set per bodypart is fine if it's divided into 3 or 4 different exercises per bodypart (which I presume is what he's doing). Drop set can be very effective and can get you through a plateau. However, if I did 12 sets (made up of 3 different exercises) and did a drop set on the the final set of each exercise (hope you're getting this :shock: ) then I'd possibly be over training. 9 sets would be much better for me. Also the reps are quite high. I stick between 5-10 reps, but sometimes as high as 20 on legs. Also I change my routine every 8-12 weeks just to keep my muscles on their toes. By the way, is your friend 'natural'?

25-05-2006, 07:53 AM	#4 (permalink)
holicks Under Construction Join Date: May 2006 Posts: 2 Rep Power:	he's on gear. i seem to be stuck at the moment and need a change,this might get me though the plateau.

25-05-2006, 01:04 PM	#5 (permalink)
chalk Making Progress Join Date: Jan 2006 Location: Spain Posts: 262 Rep Power:	If you're not on steroids then you should fgorget about following the same routine as him. His gains are going to far outweigh yours. So don't beat yourself up by comparing your gains to his. Either accept this (not trying to sound harsh there) or train with people who dont use gear. Try sticking to the basics. A philosophy I follow is... 1. Make sure your diet is up to scratch 2. Stick to around 9 or 10 sets per body part (5 -10 reps) 3. train each bodypart once a week 4. lift heavy 5. Change the exercises every 8 - 12 weeks 6. Get plenty of rest! I Have followed these priciples (or at least tried to ops: ) and have made some very good gains naturally. It is possible to have an extremely impressive body without steroids, it just takes a bit longer..