writtin by Jonathan Deprospo
In order to excel in bodybuilding, you must take your body to higher limits. This could be in the form of diet, training, cardio, or drugs. However, in order to continue to make progress, a bodybuilder must continually push him/herself further and further in all four areas in order to reach their genetic potential.
In this article, I am going to outline 8 extreme training techniques that can be used to shock muscle groups into further growth. These techniques can be used during periods of prioritization for specific lagging body parts that wish to be improved upon.
Everyone has an area on their physique that they would like to improve upon for their next show or next big diet. I believe that using these training techniques for specific muscle groups can make a dramatic difference in the appearance of a muscle in a short period of time. The first torturous training technique is...
Drop-Sets, Triple Drop-Sets, & Quadruple Drop-Sets
Many people have heard about this technique, tried it, found it too mentally taxing to do on a continual basis, and dismissed it as bad news. Any kind of drop-set performed with maximum intensity can produce amazing results to a bodybuilder who is looking to improve a desired area of his or her physique.
What Is A Drop Set?
A drop set is a set where you do as many reps as you can with a certain weight, then immediately lower the weight and do more reps. There should be as little rest as possible between sets.
However, drop-sets, although effective, can lead a bodybuilder into a state of overtraining if they are used in a high volume training routine, and performed on more than one workout through out the week. This means that drop-sets should only be used when trying to prioritize one muscle group at a time; they should not be used on more than one body part in your workout week.
Single drop-sets (when you go from one weight to failure and reduce the weight immediately after for another set to failure) are productive if you have already performed a triple drop-set in your workout and you just want to get an extra burn before calling it a day.
This can be used effectively on pretty much any exercise. I feel that single drop-sets are a highly effective training technique to bring up a lagging area.
Triple drop-sets (when you perform three drop-sets reducing the weight and going to failure on all three sets) are a very productive way to take a normal exercise and make it very torturous. A triple drop-set taken beyond failure is one of the most torturous techniques to shock a muscle into a new growth stage.
Triple drop-sets should be used on compound exercises and most isolation exercises. However, I don't feel that it is a good technique for single-arm movements. This is another highly effective training technique to shock your body into new growth.
Last but not least, a quadruple drop-set is basically taking a triple drop-set one step further and continuing onto a fourth drop-set to failure. With a quadruple drop-set you are doing a four set drop-set, while taking each set to failure. These are effective to perform on maximum intensity sets for lagging body parts.
For instance, this training technique can be used very effectively on an exercise such as the pec-deck fly machine for chest, where you can really isolate the chest. Using this technique on the last set of your isolation exercises can really up the ante of your workout intensity.
In order to excel in bodybuilding, you must take your body to higher limits. This could be in the form of diet, training, cardio, or drugs. However, in order to continue to make progress, a bodybuilder must continually push him/herself further and further in all four areas in order to reach their genetic potential.
In this article, I am going to outline 8 extreme training techniques that can be used to shock muscle groups into further growth. These techniques can be used during periods of prioritization for specific lagging body parts that wish to be improved upon.
Everyone has an area on their physique that they would like to improve upon for their next show or next big diet. I believe that using these training techniques for specific muscle groups can make a dramatic difference in the appearance of a muscle in a short period of time. The first torturous training technique is...
Drop-Sets, Triple Drop-Sets, & Quadruple Drop-Sets
Many people have heard about this technique, tried it, found it too mentally taxing to do on a continual basis, and dismissed it as bad news. Any kind of drop-set performed with maximum intensity can produce amazing results to a bodybuilder who is looking to improve a desired area of his or her physique.
What Is A Drop Set?
A drop set is a set where you do as many reps as you can with a certain weight, then immediately lower the weight and do more reps. There should be as little rest as possible between sets.
However, drop-sets, although effective, can lead a bodybuilder into a state of overtraining if they are used in a high volume training routine, and performed on more than one workout through out the week. This means that drop-sets should only be used when trying to prioritize one muscle group at a time; they should not be used on more than one body part in your workout week.
Single drop-sets (when you go from one weight to failure and reduce the weight immediately after for another set to failure) are productive if you have already performed a triple drop-set in your workout and you just want to get an extra burn before calling it a day.
This can be used effectively on pretty much any exercise. I feel that single drop-sets are a highly effective training technique to bring up a lagging area.
Triple drop-sets (when you perform three drop-sets reducing the weight and going to failure on all three sets) are a very productive way to take a normal exercise and make it very torturous. A triple drop-set taken beyond failure is one of the most torturous techniques to shock a muscle into a new growth stage.
Triple drop-sets should be used on compound exercises and most isolation exercises. However, I don't feel that it is a good technique for single-arm movements. This is another highly effective training technique to shock your body into new growth.
Last but not least, a quadruple drop-set is basically taking a triple drop-set one step further and continuing onto a fourth drop-set to failure. With a quadruple drop-set you are doing a four set drop-set, while taking each set to failure. These are effective to perform on maximum intensity sets for lagging body parts.
For instance, this training technique can be used very effectively on an exercise such as the pec-deck fly machine for chest, where you can really isolate the chest. Using this technique on the last set of your isolation exercises can really up the ante of your workout intensity.