![]() ![]() C2) Low Cable Pull In: 3 x 12 reps, 3010, 120s restįor more drop sets, check out my blog on different drop set options.C1) Low Cable Pull In: 3 x 6 reps, 4010, 10s rest.B2) Lying Leg Curl | Dorsiflexed, Outwards: 3 x 12 reps, 3010, 120s rest.B1) Lying Leg Curl | Plantarflexed, Inwards: 3 x 6 reps, 4010, 10s rest.A2) Pendulum Squat | Narrow: 3 x 12 reps, 3010, 120s rest.A1) Pendulum Squat | Narrow: 3 x 6 reps, 4010, 10s rest. ![]() Each preceding set should also be reduced a further 5-10% due to incomplete rest. This can differ based on fibre type of the movement, fibre type of the individual, and the effort of the initial 6 repetitions. The guideline is to reduce the weight by 20% from the 6 to the 12. It is a drop set so you perform the 6 and 12 repetitions on the same exercise. You will fatigue the higher threshold motor units with the initial 6 repetitions and then the lower with the 12 repetitions. Fatigue being the number one factor in determining hypertrophy. A drop set allows for an increased total number of motor units to be targeted and taken to fatigue. ![]()
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