Many individuals experience great success with their strength training workouts. That is until they hit a roadblock, typically known as a training plateau. This can occur for many different reasons. When this does happen, take a few days off, adding in active recovery. Once you’re back at the gym, you can occasionally try adding drop sets to your strength program.
Drop Sets
Bodybuilders, athletes and serious gym goers alike have been using drop sets for years. This type of training can be defined as the use of moderate or heavy amount of weight before slowly reducing the weight you’re lifting while simultaneously increasing the number of repetitions for each of the next sets. Drop sets can be a way of maximizing gains in the least amount of time and effort possible.
Latest Research on this Type of Training
There is plenty of research on the value of using methodology such as this. A recent study, in Sports Medicine Open, showed you can make similar gains in shorter workouts, using less volume (number of sets), compared to longer workouts. Researchers from Nord University in Norway reviewed six studies, with a total of 142 participants, mostly men, ranging in age from 19–27 years. According to the published research, the findings “indicate that drop sets present an efficient strategy for maximizing hypertrophy in those with limited time for training.”
Drop sets are based on a basic fitness principle known as progressive overload. Exercising muscle tissues while balancing your workouts with rest and recovery is crucial to ensure your muscles breakdown and then build back bigger and stronger. Drop sets can also help burn more calories and raise heart rate to provide some aerobic benefits.
New Jefit Program Using Drop Sets
The Jefit team recently published a new strength training program, titled Drop Set Workout (Upper Body). The program takes advantage of using drop sets in this session. Follow the plan and remember to increase the number of repetitions while dropping the weight for each set. Perform a couple of warm-up sets, for each major muscle group, prior to attempting any drop sets in the workout session.
Stay Strong Together
Join the more than eleven million members who’ve had great success using the Jefit app. The award-winning app comes equipped with an advanced, customizable workout planner, training log, the ability to track data and share workouts with friends. Take advantage of Jefit’s huge exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals.
