Think Thin Thursday ~ More Pumping Iron and the Use of Drop Sets

Real Estate Agent with Florida Supreme Realty SL514814

Last week we touched on the subject of incorporating "Negatives" into your workout routines. Now I want to touch on, or should I say un-touch, some of the weight you've been lifting. Essentially DROP SETS are a way to give you a fantastic pump while on their way to humbling you at the gym. A preferred way to do this is with two assistants who can smoothly extract weight from the bar or machine at the beginning point of the rep and at the exact moment you reach failure and cannot do one more rep at that previous weight. Upon your first session of adding drop sets to your workout you'll be thanking your assistants for letting you plug away at more reps but soon they'll drop the weight another 15% or so and what was once considered a very light weight for you is now overwhelming your muscles. You will much better understand this after that first session of drop sets is complete.

 The assistants are going be at each end of the bar and ready  to pull off one plate each while you continue "pumping" away. When you're about to hit failure again they'll pull off another plate. Do you get the idea now? Yes, it can be brutal, however, there is less opportunity for damage to the muscle and the feeling you get is what all bodybuilders strive for: The Pump! Let's go one more time for good measure. Drop sets can surely become a love/hate relationship very quickly. 

Like everything else in life, moderation is the key. You don't want to use drop sets all of the time but they are useful for navigating plateaus and staving off boredom.


Give 'em a try, you're gonna love (hate) them!


NOTE: An alternative to needing assistants would be to have three or four bars already set up and move immediately from one to the next from heavy to lighter for a similar effect. If using machines, have a couple of extra pins inserted at the points where you wish to make your drops, again working heaviest to lighter weight. Remember to pull the pins when at the beginning position of the next rep to avoid administrative scrutiny. If you DO NOT you'll instantly become the Gym's center of attention!  Use Drop Sets sparingly and usually only when you've reached a stumbling point and are not making gains. Be certain that there is no breakdown in form and limit their use to one muscle group  at a time in each workout for not more than 3 or 4 weeks consecutively. Ultimately you want at least 48 to 72 hours rest for that worked muscle before stressing it again. For best results avoid repeating the cycle until 6 to 10 months have passed.



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Comments (5)

Barbara Todaro
RE/MAX Executive Realty - Retired - Franklin, MA
Previously Affiliated with The Todaro Team

Good morning, Kevin J. May YOU KNOW I LOVE THIS ONE.... the video you posted is exactly what I do for upper body workouts.... the seated row, as an example, is one of my favorites... I start at 72.5 pounds in each hand.... 145 pounds.... I can only do 4 reps and my muscles can't pull it back far enough to do a legitimate 5th rep.... I lower it to 100 pounds (50 pounds in each hand) and I can do 8 reps with alot of effort to maintain good form....the next level is 85 pounds and it's a real effort to do 4 or 5 reps.... 

I do the mid row on the cables with the stack because I have my legs to absorb much of that weight.... I can do 8 reps with "fair" form... then I raise the pin to lighter weights, and what's considered a heavy weight is a relief to pull.... 

I always start at the top weight on every workout.... and reduce from results are very good and what previously was a tough pull or lift is then a warmup weight....


I've been taking 2 consecutive days off and my workout is much improved when I return... old muscles need time to heal!!!!!

Dec 06, 2018 03:30 AM
Kevin J. May

It's all about results and PROGRESS is its name. I was ecstatic to see that you're giving yourself the necessary rest between these intense workouts. Funny thing about muscles is they're always able to get stronger in spite of age. Stay young at heart Barabara! 

Dec 06, 2018 04:14 AM
Barbara Todaro
RE/MAX Executive Realty - Retired - Franklin, MA
Previously Affiliated with The Todaro Team

OMG, I'm sorry Kevin J. May I wrote a mini post!!!!!!!!!!!!!!!!!  that's my passion showing...

Dec 06, 2018 03:31 AM
Kevin J. May

Never be sorry about showing your passion that's when it;s most contagious.

Dec 06, 2018 04:16 AM
Wayne Martin
Wayne M Martin - Chicago, IL
Real Estate Broker - Retired

Good morning Kevin.I got to get back to a regullar routine and then try this. I did years ago and was amazed how humbling it can be! Enjoy your day!

Dec 06, 2018 04:19 AM
Kevin J. May

A half hour to 45 minutes 3x a week is about 1% of your time. I know you'll be able to find it Wayne!

Dec 06, 2018 05:24 AM
Brian England
Vacasa - Gilbert, AZ
MBA, GRI, REALTOR® Real Estate in East Valley AZ

If I were to ever start pumping iron, I will definitely have to come back to your posts for advice.

Dec 06, 2018 06:58 AM
Kevin J. May

I've been waylaid for too long and need to get myself back in gear. 2019 is as good as any to bring it back.

Dec 06, 2018 10:20 AM
Roy Kelley
Realty Group Referrals - Gaithersburg, MD

You and Barbara sure are setting the pace for the rest of us!

Dec 06, 2018 12:20 PM
Barbara Todaro

Kevin J. May muscles have memory.... you'll need a couple of weeks and those muscles will be wide awake!!!! 

Dec 06, 2018 05:09 PM
Kevin J. May

I may have some knowledge there but Barbara Todaro surely outpaces me. I need more time to catch up Roy.

Dec 06, 2018 03:58 PM