Q: I read with interest your comments on using a drop-set workout when you feel overtrained. I tried it, and it felt great. I was more energized after than when I started the workout. My question is, Can I use two drops instead of one? Some muscles didn’t get much of a pump.
A: My first reaction would be no, it’s not necessary or recommended to use two drops instead of one; however…
If you have a few “pump-shy” muscles—ones that appear to have limited blood flow—two drops might be a good idea.
For example, I have difficulty feeling, pumping, and even flexing my chest, while my arms saturate fairly easily (but I always want them to be bigger)…
You’re low-flow body parts may be different than mine. If you want to do two drops for those, I suggest that your drop reps look like this: 15-7-5.
Again, all sets are sub-failure by at least three reps, and on your first set you use your 20-rep weight, but only do 15. Reduce the weight on each of set after—no rest between those sets; take only enough time to reduce the weight….
Keep in mind that some muscles will be getting more work automatically due to indirect action. For example, if you’re using one-arm cable lat pull-ins, that exercise uses the biceps to a degree.
If you’re using cable chest presses or dumbbell decline presses, you’re getting some triceps work as well.
Even one-arm cable lateral raises involve the upper traps somewhat, and step-back lunges for glutes require quad activation.
What I’m saying is that doing two drops for muscles that receive indirect work training other body parts may be overkill.
Even so, use your best judgement on which muscles get an extra drop. Everyone is an individual, so you need experimentation for optimal mass accumulation.
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Till next time, train hard—and smart—for BIG results.
Steve Holman
Former Editor in Chief, Iron Man Magazine
www.X-Rep.com
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